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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Ruskie - 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):
31 (18/13)
Workout
Ruskie
WOD
Metcon (Time)
Rx+
400-m KB/DB Farmers Carry (/24/16 kg)(50/35lb.)
30 Parallette Pass-throughs
3 rounds
*Every time you put the KB/DB's down, perform 10 Russian KB Swings before starting again.
Rx
400-m KB Farmers Carry (16/12 kg)(35/25)
25 Parallette Pass-throughs
3 rounds
*Every time you put the KB/DB's down, perform 10 Russian KB Swings before starting again.
Fitness
400-m KB/DB Farmers Carry
25 Kick-backs
3 rounds
*Every time you put the KB/DB's down, perform 10 Russian KB Swings before starting again.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, November 05, 2019
Male Clients
1
Doc
Medina
9AM CrossFit All Levels
17:56
2
Brock
Johnson
9AM CrossFit All Levels
18:10
3
#Sean
Wieser
6:30pm CrossFit All Level...
18:20
4
Lyman
Anderson
6:30pm CrossFit All Level...
18:22
30 parallette pass throughs each round
5
Aaron
Barvitz
5:30pm CrossFit All Level...
23:50
6
John
Iskandar
6:30pm CrossFit All Level...
23:59
7
Andrew
Guajardo
4:30pm CrossFit All Level...
24:14
8
Del
Tutt
5:30pm CrossFit All Level...
25:03
9
Yaser
Alabdullah
4:30pm CrossFit All Level...
26:38
10
Ron
Fleming
4:30pm CrossFit All Level...
26:53
11
The
Godfather
4:30pm CrossFit All Level...
27:05
12
Brian
Prout
5:30am CrossFit All Level...
28:42
Rx+ for Rnd 1
13
kevin
varghese
5:30am CrossFit All Level...
32:35
14
Chris
“Old Man” ...
5:30pm CrossFit All Level...
15:04
15
jaime
mendez
6:30pm CrossFit All Level...
22:40
rx farmers carry
16
Chad
Kobold
5:30pm CrossFit All Level...
25:40
Rx, 16" par.
17
Private
11AM CrossFit All Levels
28:44
18
Private
5:30am CrossFit All Level...
29:55
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
15:37
2
Savanna
Fallon
5:30pm CrossFit All Level...
18:54
3
Christine
Rosini
6:30pm CrossFit All Level...
21:28
4
Lauren
Pew
9AM CrossFit All Levels
21:37
5
Mia
McCorkel
5:30pm CrossFit All Level...
22:59
6
Hilary
Thomas
5:30pm CrossFit All Level...
23:03
7
Catalina
Johnson
11AM CrossFit All Levels
26:12
8
Erica
Lugo
4:30pm CrossFit All Level...
31:09
Yellow/25lb db 😅
9
Johna
Kobold
6:30pm CrossFit All Level...
17:26
10
Isabella
Rosini
6:30pm CrossFit All Level...
17:52
2 rounds RX 1 round purple KB 20 DB
11
Maricela
de la Rosa
5:30am CrossFit All Level...
24:28
RX weight & reps, bench pass thrus
12
Mayra
Ramirez
4:30pm CrossFit All Level...
24:46
rx weight kick backs 21w
13
Private
5:30am CrossFit All Level...
24:57
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