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Components
Metcon
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Wallys World - Firebird CrossFit
Class
(All)
5:30am CrossFit All Levels
9:00am CrossFit All Levels
11:00am CrossFit All Levels
4:30pm CrossFit All Levels
5:30pm CrossFit All Levels
6:30pm CrossFit All Levels
Home Gym 7:30PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
14 (8/6)
Workout
Wallys World
WOD - FBCF
Metcon (Time)
Rx+
2 min. Side Plank – L
150 Wall Balls (20/14 lb.)
2 min. Side Plank – R
* Planks are accumulative. If
you rest, you pause the time.
Rx
2 min. Side Plank – L
125 Wall Balls (20/14 lb.)
2 min. Side Plank – R
* Planks are accumulative. If
you rest, you pause the time.
Fitness
2 min. Side Plank – L
100 Wall Balls
2 min. Side Plank – R
* Planks are accumulative. If
you rest, you pause the time.
WOD - Home Gym
Metcon (Time)
2 min. Side Plank – L
100 Single (Double-hand) DB Clusters (40/25 lb.)
2 min. Side Plank – R
* Planks are accumulative. If
you rest, you pause the time.
* Use a lighter load if you have it.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, November 04, 2020
Male Clients
1
Chris
“Old Man” ...
5:30pm CrossFit All Level...
13:23
2
#Sean
Wieser
5:30pm CrossFit All Level...
14:10
3
Brock
Johnson
5:30pm CrossFit All Level...
14:15
4
Jon
Fallon
4:30pm CrossFit All Level...
16:10
5
Jonny
Baker
5:30am CrossFit All Level...
18:10
Last plank was a yikes
6
Private
5:30am CrossFit All Level...
17:58
7
The
Godfather
4:30pm CrossFit All Level...
9:30
plank attempts
8
jaime
mendez
6:30pm CrossFit All Level...
18:00
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
12:45
2
Christine
Rosini
6:30pm CrossFit All Level...
16:15
3
Catalina
Johnson
5:30pm CrossFit All Level...
12:00
10#WBx100 reps
4
Olga
Soto
6:30pm CrossFit All Level...
15:49
#12 wb
5
Private
5:30am CrossFit All Level...
16:54
6
Isabella
Rosini
6:30pm CrossFit All Level...
17:16
150 WB 12lbs
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