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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Grinder Pit - 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):
29 (15/14)
Workout
Grinder Pit
WOD - FBCF
Metcon (Time)
Rx+
30 Burpee Box Jumps (24/20 in.)
30 DB Walking Lunges (50/35 lb.)
300-m Run
20 Burpee Box Jumps
20 DB Walking Lunges
200-m Run
10 Burpee Box Jumps
10 DB Walking Lunges
100-m Run
5 Burpee Box Jumps
5 DB Walking Lunges
100-m Run
* DB by side for Lunges
Rx
30 Burpee Box Jumps (24/20 in.)
30 DB Walking Lunges (35/20 lb.)
300-m Run
20 Burpee Box Jumps
20 DB Walking Lunges
200-m Run
10 Burpee Box Jumps
10 DB Walking Lunges
100-m Run
5 Burpee Box Jumps
5 DB Walking Lunges
100-m Run
* DB by side for Lunges
Fitness
20 Burpee Box Step-ups
20 DB Walking Lunges
300-m Run
15 Burpee Box Step-ups
15 DB Walking Lunges
200-m Run
10 Burpee Box Step-ups
10 DB Walking Lunges
100-m Run
5 Burpee Box Jumps
5 DB Walking Lunges
100-m Run
* DB by side for Lunges
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, December 09, 2020
Male Clients
1
Chris
“Old Man” ...
5:30pm CrossFit All Level...
13:25
2
Jon
Fallon
4:30pm CrossFit All Level...
14:08
3
Michael
Mowry
9:00am CrossFit All Level...
15:44
4
Brock
Johnson
5:30pm CrossFit All Level...
16:33
5
John
Cao
4:30pm CrossFit All Level...
19:33
6
Brian
Prout
5:30pm CrossFit All Level...
21:29
7
Private
11:00am CrossFit All Leve...
27:59
8
Alex
Bentley
4:30pm CrossFit All Level...
15:06
9
Jonny
Baker
5:30am CrossFit All Level...
16:52
10
Lyman
Anderson
6:30pm CrossFit All Level...
18:03
11
Private
5:30am CrossFit All Level...
19:35
12
John
Iskandar
6:30pm CrossFit All Level...
23:06
13
jaime
mendez
6:30pm CrossFit All Level...
23:55
14
The
Godfather
4:30pm CrossFit All Level...
16:26
35#, step
15
Juan
Jose
11:00am CrossFit All Leve...
24:18
#35s, 20"su, 30-300,20-200,10-100,5-100
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
12:45
2
Maron
Walker
9:00am CrossFit All Level...
18:11
3
Catalina
Johnson
Home Gym 7:30PM
16:18
4
amy
an
5:30am CrossFit All Level...
17:36
5
Annie
Lewis
9:00am CrossFit All Level...
17:40
6
Savanna
Fallon
11:00am CrossFit All Leve...
17:57
cashin/out wb
7
julia
vergamini
5:30pm CrossFit All Level...
18:22
8
Makayla
Baca
11:00am CrossFit All Leve...
19:49
9
Kate
Gonzalez
4:30pm CrossFit All Level...
15:24
10
April
Brophy
4:30pm CrossFit All Level...
16:30
Burpee to plate jump, bodyweight lunges, sub row for run
11
Isabella
Rosini
6:30pm CrossFit All Level...
17:13
30-20-10 12 inch box jump 20 lb DB
12
Blanca
Beltran
5:30am CrossFit All Level...
19:54
10lbs
13
Private
5:30am CrossFit All Level...
21:54
14
Private
6:30pm CrossFit All Level...
25:34
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