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Components
Metcon
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
RF - 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):
27 (17/10)
Workout
RF
WOD - FBCF
Metcon (Time)
Rx+
30-20-10
Deadlifts (185/155 lb.)
Hang Power Cleans (95/65 lb.)
Run (400m)
Rx
30-20-10
Deadlifts (165/115 lb.)
Hang Power Cleans (75/45 lb.)
Run (400m)
Fitness
30-20-10
Deadlifts
Hang Power Cleans
Run (300m)
WOD - Home Gym
Metcon (Time)
30-20-10
DB Suitcase Deadlifts
DB Hang Power Cleans
30 - 10m Shuttle Runs
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, October 21, 2020
Male Clients
1
Chris
“Old Man” ...
5:30pm CrossFit All Level...
13:01
#TTP
2
#Sean
Wieser
5:30pm CrossFit All Level...
13:11
3
#Derek
Wilcock
9:00am CrossFit All Level...
13:46
Yikes, slower by 36 secs.
4
Michael
Mowry
5:30pm CrossFit All Level...
14:35
5
Brian
Prout
5:30pm CrossFit All Level...
16:24
6
Private
11:00am CrossFit All Leve...
16:47
7
Lyman
Anderson
6:30pm CrossFit All Level...
14:56
8
Aaron
Barvitz
4:30pm CrossFit All Level...
15:11
1 bar
9
Jonny
Baker
5:30am CrossFit All Level...
16:48
10
Phresh
Prince of ...
4:30pm CrossFit All Level...
17:45
11
Juan
Jose
11:00am CrossFit All Leve...
17:47
12
John
Iskandar
5:30pm CrossFit All Level...
18:03
13
Private
5:30am CrossFit All Level...
18:49
14
Jon
Fallon
11:00am CrossFit All Leve...
11:47
35# db, RX
15
Brock
Johnson
11:00am CrossFit All Leve...
12:39
blue kb dead. 70lb clean and jerk 3 400m runs
16
The
Godfather
4:30pm CrossFit All Level...
16:36
165/75 300
17
Jacob
Arroyos
5:30am CrossFit All Level...
20:26
Rx weight; 400-m row
Female Clients
1
Maron
Walker
11:00am CrossFit All Leve...
14:27
2
Kendra
Lowry
5:30pm CrossFit All Level...
10:23
3
Annie
Lewis
9:00am CrossFit All Level...
12:57
4
Christine
Rosini
6:30pm CrossFit All Level...
14:28
5
Savanna
Fallon
4:30pm CrossFit All Level...
15:25
6
Private
5:30am CrossFit All Level...
21:20
7
Catalina
Johnson
5:30pm CrossFit All Level...
12:01
85lb DL
8
Sarah
Brois
5:30am CrossFit All Level...
12:22
scaled the scale
9
Olga
Soto
6:30pm CrossFit All Level...
15:17
dl #85 hpc #45
10
Isabella
Rosini
6:30pm CrossFit All Level...
16:53
45 lb hang power cleans 65 lb deadlifts
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