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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Chip "R" - Firebird CrossFit
Class
(All)
5:30am CrossFit All Levels
9AM CrossFit All Levels
11AM CrossFit All Levels
4:30pm CrossFit All Levels
5:30pm CrossFit All Levels
6:30pm CrossFit All Levels
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
39 (20/19)
Workout
Chip "R"
WOD
Metcon (Time)
Rx+
10 Wall Climbs
20 Strict HSPU
30 Parallette Pass-throughs
40 Pull-ups
50 Box Jump Overs (24/20 in.)
60 Hip Extensions
70 Double-unders
Rx
10 Wall Climbs
20 HSPU
30 Parallette Pass-throughs
40 Pull-ups
50 Box Jump Overs (24/20 in.)
60 Hip Extensions
70 Double-unders
Fitness
10 Plank Get-up Get-downs
20 Pike Round-the-Worlds
30 Parallette Pass-throughs(2 for 1)
40 Ring Rows
50 Box Step Overs
60 Good Mornings
70 Single-unders
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, October 08, 2019
Male Clients
1
Chris
“Old Man” ...
5:30pm CrossFit All Level...
12:29
2
#Sean
Wieser
6:30pm CrossFit All Level...
13:19
3
Jon
Fallon
9AM CrossFit All Levels
15:55
4
Brock
Johnson
9AM CrossFit All Levels
18:15
5
Brian
Welty
6:30pm CrossFit All Level...
18:19
6
Lyman
Anderson
6:30pm CrossFit All Level...
22:16
7
Andrew
Guajardo
4:30pm CrossFit All Level...
24:40
8
John
Cao
11AM CrossFit All Levels
27:08
9
Doc
Medina
4:30pm CrossFit All Level...
17:47
functional fitness
10
Private
5:30am CrossFit All Level...
18:08
11
Ron
Fleming
5:30pm CrossFit All Level...
19:08
12
Mahadev
Kakade
6:30pm CrossFit All Level...
19:39
13
kevin
varghese
5:30am CrossFit All Level...
20:20
14
Jeffrey
Palmer
11AM CrossFit All Levels
21:16
15
Yaser
Alabdullah
4:30pm CrossFit All Level...
22:15
10 wall climbs, 10 pike rtw, 70 jump ropes (rest Rx)
16
Chad
Kobold
5:30pm CrossFit All Level...
24:13
Rx W/S2O #135 & 400M run
17
jaime
mendez
6:30pm CrossFit All Level...
25:52
18
John
Iskandar
6:30pm CrossFit All Level...
26:43
Rx except HS with 3-5 sec hold
19
Juan
Jose
11AM CrossFit All Levels
27:03
10prtw+10hspu attempts
20
Private
11AM CrossFit All Levels
27:34
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
10:41
2
Mia
McCorkel
6:30pm CrossFit All Level...
17:18
3
Johna
Kobold
6:30pm CrossFit All Level...
13:28
4
Kate
Gonzalez
5:30pm CrossFit All Level...
13:46
5
Hilary
Thomas
5:30pm CrossFit All Level...
14:45
5rtw, 40BJO:10BSO, hip ext
6
Kaitlin
Welty
6:30pm CrossFit All Level...
15:00
FItness, 10 pike rtw
7
Amanda
Phox
4:30pm CrossFit All Level...
15:50
fitness/rx combo Plank gugd, hs scat pu, pp, rr, box so, 35# gm, ...
8
Isabella
Rosini
6:30pm CrossFit All Level...
17:05
Fitness 15 Round the world/ box parralette
9
sreeja
Tembareni
4:30pm CrossFit All Level...
18:13
10
christina
chaney
5:30pm CrossFit All Level...
18:57
fit:3 pikes - ylw good morning
11
Private
6:30pm CrossFit All Level...
19:00
12
Private
5:30am CrossFit All Level...
19:22
13
Dara
Wieser
4:30pm CrossFit All Level...
19:30
14
Savanna
Fallon
6:30pm CrossFit All Level...
19:36
15
CHRISTINA
WERTZ
9AM CrossFit All Levels
19:42
16
Lauren
Pew
9AM CrossFit All Levels
21:00
2ab mats, ring rows
17
Annie
Lewis
9AM CrossFit All Levels
21:17
18
Christine
Rosini
6:30pm CrossFit All Level...
21:43
Rx everything except 10 pike-round, 70 SU
19
Catalina
Johnson
9AM CrossFit All Levels
21:49
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