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Components
Metcon
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Row-Man - Firebird CrossFit
Class
(All)
5:30am CrossFit All Levels
9:00am CrossFit All Levels
11:00am CrossFit All Levels
4:30pm CrossFit All Levels
5:30pm CrossFit All Levels
6:30pm CrossFit All Levels
Home Gym 7:30PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
22 (13/9)
Workout
Row-Man
WOD - FBCF
Metcon (4 Rounds for time)
Rx+ / Rx
0-5 min.
1-k Row / 750-m Row
5-10 min.
30 Power Snatches (115/85)(95/65)
10-15 min.
750-k Row / 500-m Row
15+ min.
30 Squat Snatches
Fitness
0-5 min.
500-m Row
5-10 min.
30 Power Snatches
10-15 min.
500-m Row
15+ min.
30 Power Snatches
WOD - Home Gym
Metcon (Time)
2-4-6-8-10
Alt. DB Power Snatches
* Keep going until you can no longer perform a set unbroken. Use the heaviest load available. (No Measure)
15-12-9
Alt. DB Power Snatches (35/20 lb.)
Burpees
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, October 14, 2020
Male Clients
1
Chris
“Old Man” ...
5:30pm CrossFit All Level...
15:12
2
Brock
Johnson
5:30pm CrossFit All Level...
17:21
3
Brian
Prout
5:30pm CrossFit All Level...
19:51
4
#Sean
Wieser
5:30pm CrossFit All Level...
14:47
1k, 750
5
Chad
Kobold
9:00am CrossFit All Level...
9:05
6
Jon
Fallon
4:30pm CrossFit All Level...
10:10
6
Lyman
Anderson
6:30pm CrossFit All Level...
10:10
power 75
7
Jacob
Arroyos
5:30pm CrossFit All Level...
11:49
8
jaime
mendez
6:30pm CrossFit All Level...
12:38
9
Private
5:30am CrossFit All Level...
13:34
10
Juan
Jose
11:00am CrossFit All Leve...
16:31
rx, #75
11
Private
11:00am CrossFit All Leve...
16:33
12
#Derek
Wilcock
5:30pm CrossFit All Level...
17:14
RX+ Wt&row, 3:43,2:23,3:28,7:40 SqtSnch=#65
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
10:44
2
Maron
Walker
11:00am CrossFit All Leve...
15:41
1,000m/750m
3
Kate
Gonzalez
4:30pm CrossFit All Level...
11:10
4
Private
5:30am CrossFit All Level...
12:12
5
Lauren
Pew
9:00am CrossFit All Level...
12:13
45lb
6
Olga
Soto
6:30pm CrossFit All Level...
12:54
45 lb
7
Annie
Lewis
9:00am CrossFit All Level...
12:56
45lbs
8
Catalina
Johnson
5:30pm CrossFit All Level...
13:08
9
Blanca
Beltran
5:30am CrossFit All Level...
18:26
35lbs 18:26
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