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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Negative Ghost Rider The Pattern is Full - Firebird CrossFit
Class
(All)
5:30am CrossFit All Levels
6:30am CrossFit All Levels
9am CrossFit All Levels
Noon CrossFit All Levels
4:30pm 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):
25 (16/9)
Workout
Negative Ghost Rider The Pattern is Full
WOD
Metcon (Time)
Rx+
15 Deficit Push-ups (45lb.)
200-m Plate Pinch Carry (25/15 lb.)
200-m OH DB Waiters Carry (50/35) (Left out / Right back)
5 rounds
Rx
10 Push-ups
200-m Plate Pinch Carry (15/10 lb.)
200-m OH DB Waiters Carry (35/20) (Left out / Right back)
5 rounds
Fitness
10 Knee Push-ups
200-m Plate Pinch Carry
200-m OH DB Waiters Carry (Left out / Right back)
5 rounds
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, November 08, 2018
Male Clients
1
Francisco
Garcia
4:30pm CrossFit All Level...
30:59
Should have done RX...
2
Brian
Kohl
4:30pm CrossFit All Level...
35:00
3
Cody
Brown
6:30pm CrossFit All Level...
19:25
4
Lyman
Anderson
6:30pm CrossFit All Level...
19:49
5
Brock
Johnson
9am CrossFit All Levels
19:59
15 deficit pushups 45 bouncers
6
Aaron
Barvitz
5:30am CrossFit All Level...
21:55
7
jaime
mendez
6:30pm CrossFit All Level...
23:17
8
Private
5:30am CrossFit All Level...
24:20
9
The
Godfather
4:30pm CrossFit All Level...
24:33
10
Private
Noon CrossFit All Levels
29:05
11
John
Iskandar
6:30pm CrossFit All Level...
30:21
12
Private
9am CrossFit All Levels
20:26
13
Luis
Solis
6:30pm CrossFit All Level...
21:23
14
mathew
taylor
Noon CrossFit All Levels
25:48
rx weight first 3 rounds, downgrade db too 25lbs
15
Private
6:30pm CrossFit All Level...
30:48
16
kevin
varghese
6:30am CrossFit All Level...
32:58
20 lb oh db carry
Female Clients
1
Savanna
Fallon
6:30pm CrossFit All Level...
20:45
2
Mia
McCorkel
6:30pm CrossFit All Level...
21:59
3
Lauren
Pew
9am CrossFit All Levels
22:45
4
Ashlyn
Eddleman
6:30pm CrossFit All Level...
21:48
knee push ups plate carry 10# each hand DdB carry 20#
5
Annie
Lewis
9am CrossFit All Levels
22:45
6
Catalina
Johnson
Noon CrossFit All Levels
24:07
Rx weight; knee push-ups
7
Rose
Hernandez
9am CrossFit All Levels
25:29
25#, knee push ups
8
Hilary
Thomas
4:30pm CrossFit All Level...
26:31
5 rnds - knee bench pu, 100m 10# pinch, 200m 15#DB front rack car...
9
Erica
Lugo
4:30pm CrossFit All Level...
29:52
10lb plate; 15lb db; knee pu
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