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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Minute by Minute - 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):
36 (17/19)
Workout
Minute by Minute
Metcon (Time)
Rx+
0-3 min. Perform:
30 Bar Facing Burpees Over Barbell
3-6 min. Perform:
40 Overhead Squats (95/65 lb.)
6-9 min. Perform:
2 min. Parallete L-Sit
9+ min. Perform:
10 Bar Facing Burpees Over Barbell
10 Overhead Squats
3 rounds
Rx
0-3 min. Perform:
30 Bar Facing Burpees Over Barbell
3-6 min. Perform:
40 Overhead Squats (65/35 lb.)
6-9 min. Perform:
2 min. Parallete L-Sit
9+ min. Perform:
10 Bar Facing Burpees Over Barbell
10 Overhead Squats
3 rounds
Fitness
0-3 min. Perform:
AMRAP Bar Facing Burpees Over Barbell
3-6 min. Perform:
AMRAP Overhead Squats
6-9 min. Perform:
2 min. AMRAP Sit-ups
9+ min. Perform:
8 Bar Facing Burpees Over Barbell
8 Overhead Squats
3 rounds
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, October 29, 2019
Male Clients
1
#Sean
Wieser
6:30pm CrossFit All Level...
4:07
2
Chris
“Old Man” ...
5:30pm CrossFit All Level...
4:03
95# - 60sec L Sit
3
kevin
varghese
5:30am CrossFit All Level...
4:37
4
Jon
Fallon
5:30pm CrossFit All Level...
4:38
very little lsit
5
Aaron
Barvitz
9AM CrossFit All Levels
4:56
RX weight reps, chair hold for 60 seconds
6
Doc
Medina
11AM CrossFit All Levels
4:58
Ficness: tuck-ins Rx weight
7
Yaser
Alabdullah
4:30pm CrossFit All Level...
4:59
30 Bar Facing Burpees Over Barbell, 30 Overhead Squat, 90 sec Par...
8
Ron
Fleming
4:30pm CrossFit All Level...
5:06
Unbroken L-sit..... Ouch
9
Lyman
Anderson
6:30pm CrossFit All Level...
5:07
10
Brock
Johnson
9AM CrossFit All Levels
5:18
75# 30 sec L sit
11
Del
Tutt
5:30pm CrossFit All Level...
5:34
65 lbs, chair sit
12
Brian
Prout
5:30pm CrossFit All Level...
5:38
13
Rodrigo
delaRosa
5:30am CrossFit All Level...
6:01
fit
14
Mike
Rogers
5:30am CrossFit All Level...
7:00
front squats, 10s
14
Private
5:30am CrossFit All Level...
7:00
15
Private
11AM CrossFit All Levels
7:45
16
jaime
mendez
6:30pm CrossFit All Level...
8:21
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
3:18
#damnitlyman 1:43 L Sit
2
Catalina
Johnson
11AM CrossFit All Levels
5:31
Second time's the charm
3
Mayra
Ramirez
6:30pm CrossFit All Level...
4:05
20 bfb 40 overhead squats Knees to chest 30sec step over/ Kickout...
4
amy
an
5:30pm CrossFit All Level...
4:14
Rx weight and reps. Chair sits 1 min then sit ups
5
Private
5:30am CrossFit All Level...
4:29
6
Kate
Gonzalez
4:30pm CrossFit All Level...
4:33
7
Annie
Lewis
9AM CrossFit All Levels
4:40
chair sits
8
Amanda
Phox
5:30am CrossFit All Level...
4:41
rx reps fo...
9
Hilary
Thomas
4:30pm CrossFit All Level...
4:46
10
Makayla
Baca
5:30am CrossFit All Level...
4:49
35#
11
Tawna
Wedin
11AM CrossFit All Levels
4:59
tuck
12
Savanna
Fallon
5:30pm CrossFit All Level...
5:04
13
Catalina
Johnson
9AM CrossFit All Levels
5:16
Rx weight; 1min10sec L sit
14
Erica
Lugo
4:30pm CrossFit All Level...
5:27
15lb/ burpee jump over bar
15
Lauren
Pew
9AM CrossFit All Levels
5:28
chair sit
16
Maricela
de la Rosa
5:30am CrossFit All Level...
5:30
RX reps & weight
17
Private
5:30am CrossFit All Level...
5:57
18
Isabella
Rosini
6:30pm CrossFit All Level...
5:59
19
Private
6:30pm CrossFit All Level...
7:07
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