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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Rack em up - 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):
28 (12/16)
Workout
Rack em up
WOD
Metcon (Time)
Rx+
15 Front Squats (115/75 lb.)
12 DB Hang Split Cleans (50/35 lb.)
60-sec. Front-Rack Hold
5 rounds
Rx
15 Front Squats (95/65 lb.)
12 DB Hang Split Cleans (35/20 lb.)
60-sec. Front-Rack Hold
5 rounds
Fitness
10 Front Squats
8 DB Hang Split Cleans
60-sec. Front-Rack Hold
5 rounds
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, October 24, 2019
Male Clients
1
Brian
Prout
5:30pm CrossFit All Level...
19:59
2
Jon
Fallon
9AM CrossFit All Levels
12:40
3
The
Godfather
5:30pm CrossFit All Level...
18:40
4
Private
5:30am CrossFit All Level...
21:40
5
Andrew
Guajardo
4:30pm CrossFit All Level...
24:00
6
Brock
Johnson
5:30pm CrossFit All Level...
13:15
scaled
7
Chad
Kobold
6:30pm CrossFit All Level...
15:26
8
Private
5:30am CrossFit All Level...
18:09
9
Rodrigo
delaRosa
5:30am CrossFit All Level...
18:37
75lb bb , 25lb db
10
Yaser
Alabdullah
5:30pm CrossFit All Level...
19:35
Rx reps - 75 lbs Bar Bell, 25 lbs DBs
11
Jonny
Baker
5:30am CrossFit All Level...
21:20
75lb squats; rx reps 1st two rounds, fitness for last 3
12
Private
5:30am CrossFit All Level...
24:30
Female Clients
1
Kate
Gonzalez
4:30pm CrossFit All Level...
18:45
2
Kendra
Lowry
5:30pm CrossFit All Level...
11:41
3
Annie
Lewis
9AM CrossFit All Levels
15:02
4
Catalina
Johnson
11AM CrossFit All Levels
15:27
5
Lauren
Pew
9AM CrossFit All Levels
15:40
6
Hilary
Thomas
5:30pm CrossFit All Level...
16:00
7
silvia
laub
11AM CrossFit All Levels
16:19
8
Private
6:30pm CrossFit All Level...
16:29
9
Maricela
de la Rosa
5:30am CrossFit All Level...
17:51
10
Theresa
Thai
9AM CrossFit All Levels
18:47
11
Christine
Rosini
6:30pm CrossFit All Level...
19:58
12
Isabella
Rosini
6:30pm CrossFit All Level...
17:42
15lb DB 35 bar bell
13
Erica
Lugo
4:30pm CrossFit All Level...
18:15
15lb db/ 45lb bar
14
Private
5:30am CrossFit All Level...
19:23
15
Savanna
Fallon
5:30pm CrossFit All Level...
19:31
16
Kayli
Glockner
5:30pm CrossFit All Level...
21:28
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