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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
90's Hip Hop - 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):
38 (19/19)
Workout
90's Hip Hop
WOD
Metcon (AMRAP - Reps)
Rx+
Perform 1 round every 90 sec.:
Odd rounds:
10 Back Squats (115/75 lb.)
Run 100 m
Even rounds:
15 Slam Balls (25/15 lb.)
Run 100 m
15 min. (5 rounds)
Rx
Perform 1 round every 90 sec.:
Odd rounds:
10 Back Squats (95/65 lb.)
Run 100 m
Even rounds:
15 Slam Balls (25/15 lb.)
Run 100 m
15 min. (5 rounds)
Fitness
Perform 1 round every 90 sec.:
Odd rounds:
7 Back Squats
Run 100 m
Even rounds:
10 Slam Balls
Run 100 m
15 min. (5 rounds)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, November 04, 2019
Male Clients
1
Andres
Salazar
5:30pm CrossFit All Level...
427 Reps
2
Jon
Fallon
9AM CrossFit All Levels
418 Reps
*sarcasm*barbell setup outside and vested
3
#Sean
Wieser
5:30pm CrossFit All Level...
417 Reps
inside
4
Chris
“Old Man” ...
5:30pm CrossFit All Level...
416 Reps
5
Brock
Johnson
9AM CrossFit All Levels
353 Reps
6
Aaron
Barvitz
5:30pm CrossFit All Level...
306 Reps
7
The
Godfather
4:30pm CrossFit All Level...
270 Reps
8
Private
11AM CrossFit All Levels
229 Reps
9
Del
Tutt
5:30pm CrossFit All Level...
216 Reps
10
Private
5:30am CrossFit All Level...
176 Reps
11
Lyman
Anderson
6:30pm CrossFit All Level...
404 Reps
(45,41)((45,39)(42,36)(43,35)(40,38)
12
Yaser
Alabdullah
4:30pm CrossFit All Level...
325 Reps
13
Garett
Johnson
9AM CrossFit All Levels
230 Reps
14
jaime
mendez
6:30pm CrossFit All Level...
94 Reps
15
Jonny
Baker
5:30am CrossFit All Level...
302 Reps
75 lb but rx reps went hard on the 100m runs
16
John
Cao
9AM CrossFit All Levels
263 Reps
Did wrong # slam balls for 2 rounds
17
Private
5:30am CrossFit All Level...
238 Reps
18
Nick
Nielson
9AM CrossFit All Levels
198 Reps
Fitness
19
Juan
Jose
11AM CrossFit All Levels
176 Reps
Female Clients
1
Amanda
McFarland
5:30am CrossFit All Level...
276 Reps
2
Kate
Gonzalez
4:30pm CrossFit All Level...
206 Reps
3
Annie
Lewis
9AM CrossFit All Levels
295 Reps
4
Hilary
Thomas
5:30pm CrossFit All Level...
266 Reps
29/27.24/28.23/27.25/26.25/32
5
Lauren
Pew
9AM CrossFit All Levels
232 Reps
6
Christine
Rosini
6:30pm CrossFit All Level...
130 Reps
7
Kendra
Lowry
5:30pm CrossFit All Level...
502 Reps
My dumb ass did 10 slams instead of 15 45, 48, 49, 48, 49 / 52, 5...
8
Dara
Wieser
4:30pm CrossFit All Level...
370 Reps
sq45lbs
9
Savanna
Fallon
6:30pm CrossFit All Level...
299 Reps
10
Makayla
Baca
5:30am CrossFit All Level...
265 Reps
65# fitness
11
Erica
Lugo
4:30pm CrossFit All Level...
174 Reps
40lb bar/ 15 ball
12
Private
5:30am CrossFit All Level...
165 Reps
13
christina
chaney
6:30pm CrossFit All Level...
163 Reps
45
14
Mayra
Ramirez
6:30pm CrossFit All Level...
148 Reps
First 2 sets rx reps then fitness 55# 15lb 21w
15
silvia
laub
9AM CrossFit All Levels
125 Reps
missed 2 rds
16
Isabella
Rosini
6:30pm CrossFit All Level...
112 Reps
RX
17
Maricela
de la Rosa
5:30am CrossFit All Level...
82 Reps
RX weight,reps failed 4th round by 2secs
18
Private
5:30am CrossFit All Level...
50 Reps
19
Catalina
Johnson
4:30pm CrossFit All Level...
0 Reps
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