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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Samich - 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):
42 (21/21)
Workout
Samich
WOD
Metcon (Time)
Rx+
60/40 cal. Assault Bike
4 Clusters (155/115 lb.)
8 Strict Chest-to-Bar Pull-ups
5 rounds
60/40 cal. Assault Bike
Rx
50/30 cal. Assault Bike
4 Clusters (135/95 lb.)
8 Strict Pull-ups
5 rounds
50/30 cal. Assault Bike
Fitness
40/25 cal. Assault Bike
4 Thrusters
8 Strict Ring Rows
5 rounds
40/25 cal. Assault Bike
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, October 28, 2019
Male Clients
1
Jon
Fallon
9AM CrossFit All Levels
18:13
2
Chris
“Old Man” ...
5:30pm CrossFit All Level...
19:15
3
Brock
Johnson
9AM CrossFit All Levels
20:35
4
Brian
Welty
4:30pm CrossFit All Level...
20:04
5
Cody
Brown
6:30pm CrossFit All Level...
21:10
6
#Derek
Wilcock
5:30pm CrossFit All Level...
21:34
7
Doc
Medina
6:30pm CrossFit All Level...
21:43
8
Lyman
Anderson
6:30pm CrossFit All Level...
22:32
9
John
Cao
11AM CrossFit All Levels
24:33
10
Aaron
Barvitz
4:30pm CrossFit All Level...
15:27
#115, kipping pull ups
11
Jonny
Baker
5:30am CrossFit All Level...
16:02
Just squat cleans no thrusters. 85 lb
12
#Sean
Wieser
5:30pm CrossFit All Level...
16:19
last bike 40 cal i'm an idiot
13
Chad
Kobold
4:30pm CrossFit All Level...
16:31
#95 Clusters, Kipping P/U's
14
Yaser
Alabdullah
4:30pm CrossFit All Level...
17:32
40 cal row, 4 clusters (85 lbs), 8 kipping pull-ups
15
Del
Tutt
5:30pm CrossFit All Level...
18:36
135lb cluster
16
Rodrigo
delaRosa
5:30am CrossFit All Level...
18:45
65lb db, banded pullup
17
Private
5:30am CrossFit All Level...
18:57
18
Private
5:30am CrossFit All Level...
19:06
19
Juan
Jose
11AM CrossFit All Levels
21:59
40c, 95lb, rr, 40c
20
Private
11AM CrossFit All Levels
23:51
21
jaime
mendez
6:30pm CrossFit All Level...
26:37
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
17:51
40 cal row (16:57) 50 cal row (17:51)
2
Vanessa
Wieser
6:30pm CrossFit All Level...
13:22
65# 2 rds clusters 3 rds thruster
3
Dara
Wieser
4:30pm CrossFit All Level...
14:25
#65 cluster
4
Isabella
Rosini
6:30pm CrossFit All Level...
14:29
fitness 25 cal 35lb thruster
5
Kaitlin
Welty
4:30pm CrossFit All Level...
14:42
75# clusters
6
Private
5:30am CrossFit All Level...
15:10
7
Private
5:30am CrossFit All Level...
15:15
8
Maricela
de la Rosa
5:30am CrossFit All Level...
15:17
75 #
9
Private
6:30pm CrossFit All Level...
15:31
10
Kate
Gonzalez
4:30pm CrossFit All Level...
16:10
85lb
11
silvia
laub
5:30pm CrossFit All Level...
16:12
12
Erica
Lugo
4:30pm CrossFit All Level...
16:37
55lb clusters
13
Annie
Lewis
9AM CrossFit All Levels
16:40
85lbs kippull ups
14
valerie
anderson
6:30pm CrossFit All Level...
16:42
strict and ring rows that bike tho🤪
15
Mayra
Ramirez
6:30pm CrossFit All Level...
17:32
40 cal row 4 clusters #55 8 ring rows 40 cal row 20w
16
Tawna
Wedin
11AM CrossFit All Levels
17:41
30 cal, 85#, kipping pull ups
17
Makayla
Baca
5:30am CrossFit All Level...
17:45
18
Mia
McCorkel
6:30pm CrossFit All Level...
18:08
25 cal, 75lb Clusters
19
Catalina
Johnson
9AM CrossFit All Levels
22:16
55# thrs/no band
20
Savanna
Fallon
6:30pm CrossFit All Level...
26:29
21
Christine
Rosini
6:30pm CrossFit All Level...
28:00
30cal,75lbs,blue band
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