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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Gripster - 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
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):
34 (23/11)
Workout
Gripster
WOD
Metcon (Time)
Rx+
50-m KB Farmers Carry (50/35)
25 GHD Sit-ups
100-m KB Farmers Carry
30 V-ups
150-m KB Farmers Carry
35 SB Russian Twists (30/20 lb.)
200-m KB Farmers Carry
40 Sit-ups
Rx
50-m KB Farmers Carry (35/20
25 GHD Sit-ups
100-m KB Farmers Carry
30 V-ups
150-m KB Farmers Carry
35 SB Russian Twists (20/15 lb.)
200-m KB Farmers Carry
40 Sit-ups
Fitness
50-m KB Farmers Carry (heavy)
25 Lying Toes to Bar
100-m KB Farmers Carry
30 V-ups
150-m KB Farmers Carry
35 MB Russian Twists
200-m KB Farmers Carry
40 Sit-ups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, November 20, 2018
Male Clients
1
Chris
“Old Man” ...
5:30pm CrossFit All Level...
10:11
50# DB
2
Jon
Fallon
6:30pm CrossFit All Level...
10:49
Red
3
Brian
Welty
4:30pm CrossFit All Level...
12:05
Red bell
4
Francisco
Garcia
4:30pm CrossFit All Level...
12:10
Red KB
5
Brian
Kohl
9am CrossFit All Levels
12:32
75lbs carry and 25 lbs slam ball
6
Andres
Salazar
5:30pm CrossFit All Level...
13:38
7
Aaron
Barvitz
5:30am CrossFit All Level...
13:45
8
Lyman
Anderson
6:30pm CrossFit All Level...
14:16
60lb db worse then red kb
9
Cody
Brown
Noon CrossFit All Levels
15:10
Red kettlebells
10
John
Cao
5:30pm CrossFit All Level...
15:13
11
Brian
Prout
6:30pm CrossFit All Level...
15:37
12
Private
9am CrossFit All Levels
18:41
13
Francisco
Garcia
5:30pm CrossFit All Level...
13:10
Orange KB
14
The
Godfather
4:30pm CrossFit All Level...
13:29
w/ orange upgrade
15
Private
9am CrossFit All Levels
15:04
16
Luis
Solis
6:30pm CrossFit All Level...
15:09
17
Mike
Rogers
5:30pm CrossFit All Level...
15:41
orange Kb-last carry
18
Brock
Johnson
5:30pm CrossFit All Level...
10:33
no ghd, oj bell
19
kevin
varghese
6:30am CrossFit All Level...
12:25
fitness, 20 lbs MB, blue KB
20
Nicholas
Valderrama
5:30pm CrossFit All Level...
13:33
24kg
21
Del
Tutt
5:30pm CrossFit All Level...
13:51
stat KB holds: 30 sec, 50 sec, 1:30, 2:00. RX+ weights.
22
Private
5:30am CrossFit All Level...
16:10
23
Thomas
Badger
4:30pm CrossFit All Level...
18:08
orange kb with toes to bar
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
9:56
35# KB, 20# SB
2
Alesha
Asijie
5:30am CrossFit All Level...
14:47
3
Amanda
Phox
9am CrossFit All Levels
15:41
4
Catalina
Johnson
4:30pm CrossFit All Level...
13:10
5
valerie
anderson
6:30pm CrossFit All Level...
14:05
6
Kaitlin
Welty
4:30pm CrossFit All Level...
13:10
Blue KB(35#), RX reps subbed toes to bar instead of GHD
7
Ashlyn
Eddleman
5:30pm CrossFit All Level...
13:43
fitness 14# med ball KB 16kg
8
Savanna
Fallon
5:30pm CrossFit All Level...
14:09
RX but sucky vups
9
Amber
Bloomfield
9am CrossFit All Levels
14:24
GHD V-UPS (bent legs) 15LB SB YELLOW KB
10
Lauren
Pew
9am CrossFit All Levels
14:37
blue KB, lying toes to bar
11
Rose
Hernandez
9am CrossFit All Levels
16:00
Rx+ weight, bent knee V ups
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