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Components
Metcon
Metcon
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Dumb Dumb - Firebird CrossFit
Class
(All)
5:30am CrossFit All Levels
6:30am CrossFit All Levels
9am CrossFit All Levels
Noon 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):
42 (22/20)
Workout
Dumb Dumb
No rest between AMRAPS
WOD
Metcon (AMRAP - Rounds and Reps)
Rx+ / Rx
12 DB Front Squats
12 DB Floor Presses
50/25 lb. / 35/20lb.
Fitness
10 DB Front Squats
10 DB Floor Presses
AMRAP 5 min.
Metcon (AMRAP - Rounds and Reps)
Rx+ / Rx
12 DB Power Cleans
12 DB Stationary Lunges
AMRAP 5 min.
50/25 lb. / 35/20lb.
Fitness
10 DB Power Cleans
10 DB Stationary Lunges
AMRAP 5 min.
Metcon (AMRAP - Rounds and Reps)
Rx+ / Rx
12 DB Alt Snatch(1 DB)
12 DB Sit Ups (1 DB)
AMRAP 5 min.
50/25 lb. / 35/20lb.
Fitness
10 DB Alt Power Snatch(1 DB)
10 DB Sit Ups (1 DB)
AMRAP 5 min.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, October 23, 2018
Male Clients
1
Brock
Johnson
5:30pm CrossFit All Level...
4 + 1
2
Andres
Salazar
9am CrossFit All Levels
3 + 5
3
#Derek
Wilcock
4:30pm CrossFit All Level...
3 + 0
4
Francisco
Garcia
4:30pm CrossFit All Level...
2 + 12
5
Jon
Fallon
9am CrossFit All Levels
5 + 0
6
#Sean
Wieser
6:30pm CrossFit All Level...
4 + 12
7
Lyman
Anderson
6:30pm CrossFit All Level...
4 + 3
8
Cody
Brown
6:30pm CrossFit All Level...
4 + 0
8
mathew
taylor
Noon CrossFit All Levels
4 + 0
9
Private
Noon CrossFit All Levels
3 + 10
10
Aaron
Barvitz
5:30am CrossFit All Level...
3 + 8
10
The
Godfather
Noon CrossFit All Levels
3 + 8
11
Brian
Kohl
5:30am CrossFit All Level...
2 + 8
12
Private
6:30pm CrossFit All Level...
6 + 1
13
jaime
mendez
6:30pm CrossFit All Level...
5 + 0
14
kevin
varghese
6:30am CrossFit All Level...
4 + 12
25 lbs
15
Mike
Rogers
6:30pm CrossFit All Level...
4 + 2
25 lb. RX scheme
16
Luis
Solis
5:30pm CrossFit All Level...
4 + 0
25lb DB
17
Private
5:30am CrossFit All Level...
3 + 12
18
Nicholas
Anderson
6:30pm CrossFit All Level...
3 + 10
19
Ron
Fleming
4:30pm CrossFit All Level...
3 + 4
25lbs
20
Private
6:30pm CrossFit All Level...
3 + 0
Female Clients
1
brittany
kunz
9am CrossFit All Levels
6 + 0
2
Maron
Walker
4:30pm CrossFit All Level...
4 + 5
3
Johna
Kobold
6:30pm CrossFit All Level...
3 + 6
4
Alesha
Asijie
5:30am CrossFit All Level...
5 + 0
4
Rose
Hernandez
9am CrossFit All Levels
5 + 0
5
Private
Noon CrossFit All Levels
4 + 12
6
Amanda
Phox
Noon CrossFit All Levels
4 + 6
7
Savanna
Fallon
5:30pm CrossFit All Level...
4 + 0
8
Lauren
Pew
9am CrossFit All Levels
3 + 16
9
Christine
Rosini
5:30pm CrossFit All Level...
3 + 14
10
Annie
Lewis
9am CrossFit All Levels
3 + 12
11
Mia
McCorkel
6:30pm CrossFit All Level...
3 + 6
12
Amber
Bloomfield
9am CrossFit All Levels
3 + 0
13
Amanda
McFarland
6:30pm CrossFit All Level...
9 + 2
15lb
14
Catalina
Johnson
5:30pm CrossFit All Level...
5 + 13
15
Ashlyn
Eddleman
6:30pm CrossFit All Level...
5 + 10
16
valerie
anderson
6:30pm CrossFit All Level...
4 + 10
air squats
17
Alessondra
Hopman
5:30pm CrossFit All Level...
4 + 0
15lbs
18
Erica
Lugo
5:30pm CrossFit All Level...
3 + 10
19
Kendra
Lowry
5:30am CrossFit All Level...
0 + 0
1 mile run 8:22 3x40 flutters and in and outs 3x10 pushups
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