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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Kettle Bell Chaos! - 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):
44 (23/21)
Workout
Kettle Bell Chaos!
WOD
Metcon (Time)
Rx+
50/40 cal. Assault Bike
Then:
200-m KB Carry (32/24 kg)
12 KB Shoulder-to-Overhead (6 each side)
4 rounds
50/40 cal. Assault Bike
Rx
40/30 cal. Assault Bike
Then:
200-m KB Carry (24/16 kg)
12 KB Shoulder-to-Overhead (6 each side)
4 rounds
40/30 cal. Assault Bike
Fitness
30/20 cal. Assault Bike
Then:
200-m KB Carry
12 KB Shoulder-to-Overhead (6 each side)
4 rounds
30/20 cal. Assault Bike
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, December 05, 2018
Male Clients
1
Aaron
Barvitz
5:30pm CrossFit All Level...
17:57
bike/row. Unbroken on the bell
2
Michael
Mowry
5:30pm CrossFit All Level...
19:18
72h fast
3
Brock
Johnson
5:30pm CrossFit All Level...
19:23
4
#Derek
Wilcock
9am CrossFit All Levels
19:56
5
Francisco
Garcia
4:30pm CrossFit All Level...
20:57
6
Chad
Kobold
5:30pm CrossFit All Level...
24:30
W/extra round F coal!
7
Chris
“Old Man” ...
5:30pm CrossFit All Level...
13:28
Warm up sponsored by Snickers
8
Brian
Welty
4:30pm CrossFit All Level...
13:50
9
Del
Tutt
5:30pm CrossFit All Level...
16:13
bike/row
10
Lyman
Anderson
6:30pm CrossFit All Level...
16:45
bike/bike #realRXchris
11
#Sean
Wieser
6:30pm CrossFit All Level...
16:51
BIKE/BIKE
12
Andres
Salazar
6:30pm CrossFit All Level...
16:59
+ 20 Wall Balls
13
Cody
Brown
6:30pm CrossFit All Level...
19:02
14
Private
9am CrossFit All Levels
19:28
15
Private
9am CrossFit All Levels
21:41
16
The
Godfather
4:30pm CrossFit All Level...
13:38
ladies rx
17
Brian
Kohl
4:30pm CrossFit All Level...
17:00
RX+ Farmer Carry, 35lbs Overhead
18
Nicholas
Anderson
6:30pm CrossFit All Level...
17:49
fitness
19
Private
5:30am CrossFit All Level...
17:56
20
Steven
Raisor
9am CrossFit All Levels
18:37
35#KB
21
Father
Dan Vanyo
Noon CrossFit All Levels
18:59
30 calories; 16 lb. KB
22
John
Iskandar
6:30pm CrossFit All Level...
20:03
Rx except 16kg S2OH
23
Nicholas
Valderrama
4:30pm CrossFit All Level...
21:34
24kg
Female Clients
1
Alesha
Asijie
5:30am CrossFit All Level...
21:14
s2oh wow oh wow....
2
Kendra
Lowry
5:30pm CrossFit All Level...
12:09
3
Maron
Walker
9am CrossFit All Levels
16:56
4
lauren
martin
9am CrossFit All Levels
21:18
40 cal bike
5
Catalina
Johnson
5:30pm CrossFit All Level...
11:56
8kg KB
6
Savanna
Fallon
5:30pm CrossFit All Level...
13:15
yellowKB
7
Erica
Lugo
5:30pm CrossFit All Level...
15:09
purple kb
8
amy
an
5:30pm CrossFit All Level...
15:37
yellow kb, 25 cal row, 25 cal bike
9
Mia
McCorkel
6:30pm CrossFit All Level...
16:02
row/row, yellow kb
10
Ashlyn
Eddleman
5:30pm CrossFit All Level...
16:17
12kg KB shouldeer to overhead
11
Kate
Gonzalez
6:30am CrossFit All Level...
16:38
12
valerie
anderson
6:30pm CrossFit All Level...
16:42
#5roundsofcoallove
13
Johna
Kobold
6:30pm CrossFit All Level...
16:59
RX style with row and naughty coal with extra cash in and out wit...
14
Kaitlin
Welty
4:30pm CrossFit All Level...
17:11
RX reps, yellow KB
15
Private
4:30pm CrossFit All Level...
17:15
16
Amanda
McFarland
6:30pm CrossFit All Level...
17:48
accidently did 40cal
17
Laurie
Perez-Fran ...
9am CrossFit All Levels
18:38
12kg kb, 30 cal row
18
Lauren
Pew
9am CrossFit All Levels
19:00
yellow KB did an extra 200m carry. Whoopsies
19
Rose
Hernandez
9am CrossFit All Levels
19:22
40 calorie row, RX kb
20
Amber
Bloomfield
9am CrossFit All Levels
19:50
yellow KB 20cal 30cal
21
Tawna
Wedin
9am CrossFit All Levels
19:51
12kg
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