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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Speed Racer! - 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):
34 (19/15)
Workout
Speed Racer!
WOD
Metcon (AMRAP - Rounds and Reps)
Rx+
20 KB Walking Lunges (24/16 kg)
20 KB Split Cleans (10 each side)
20 Plank KB Taps
20 Push-ups
AMRAP 20 min.
Rx
20 KB Walking Lunges (16/12 kg)
20 KB Split Cleans (10 each side)
20 Plank KB Taps
20 Push-ups
AMRAP 20 min.
Fitness
16 KB Walking Lunges
16 KB Split Cleans (8 each side)
16 Plank KB Taps
16 Push-ups
AMRAP 20 min.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, December 10, 2019
Male Clients
1
Chris
“Old Man” ...
5:30pm CrossFit All Level...
6 + 14
2
#Sean
Wieser
6:30pm CrossFit All Level...
6 + 0
3
Brock
Johnson
9AM CrossFit All Levels
5 + 21
4
Brian
Cole
5:30am CrossFit All Level...
4 + 70
Miss you guys!
5
Private
11AM CrossFit All Levels
4 + 0
6
Del
Tutt
5:30pm CrossFit All Level...
3 + 69
aaron mom.
7
jaime
mendez
6:30pm CrossFit All Level...
3 + 27
8
Jon
Fallon
9AM CrossFit All Levels
7 + 5
9
Lyman
Anderson
6:30pm CrossFit All Level...
5 + 37
10
Doc
Medina
9AM CrossFit All Levels
5 + 22
11
kevin
varghese
5:30am CrossFit All Level...
5 + 0
12
Brian
Welty
4:30pm CrossFit All Level...
4 + 70
13
Chad
Kobold
5:30pm CrossFit All Level...
4 + 64
14
Ron
Fleming
5:30pm CrossFit All Level...
4 + 36
15
Private
5:30am CrossFit All Level...
4 + 10
16
The
Godfather
4:30pm CrossFit All Level...
3 + 70
17
Juan
Jose
11AM CrossFit All Levels
3 + 10
18
Mark
Miller
5:30am CrossFit All Level...
4 + 20
16 kg 4 rounds 20 lunges
19
Daniel
Nosko
6:30pm CrossFit All Level...
3 + 3
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
6 + 37
2
Savanna
Fallon
4:30pm CrossFit All Level...
4 + 30
3
Maron
Walker
4:30pm CrossFit All Level...
4 + 28
HATE pushups
4
Christine
Rosini
6:30pm CrossFit All Level...
3 + 67
5
Kelsey
Brown
4:30pm CrossFit All Level...
5 + 20
6
Catalina
Johnson
9AM CrossFit All Levels
5 + 12
Rx /c yellow
7
Annie
Lewis
9AM CrossFit All Levels
4 + 70
8
Hilary
Thomas
5:30pm CrossFit All Level...
4 + 37
9
Lauren
Pew
9AM CrossFit All Levels
3 + 72
push ups are hard
10
Kaitlin
Welty
4:30pm CrossFit All Level...
3 + 70
Child got scrape 3 min in :(
10
Maricela
de la Rosa
5:30am CrossFit All Level...
3 + 70
11
Makayla
Baca
5:30am CrossFit All Level...
5 + 15
Yellow KB, Knee pu's
12
Private
5:30am CrossFit All Level...
4 + 72
13
Private
5:30am CrossFit All Level...
4 + 0
14
Erica
Lugo
4:30pm CrossFit All Level...
3 + 20
20's/ yellow
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