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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Jack and the Bean Stock - 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):
28 (16/12)
Workout
Jack and the Bean Stock
WOD
Metcon (Time)
Rx+
1-k Row
Then,
10 Burpee Box Jump Overs (24/20 in.)
1 Legless / 2 Regular Rope Climbs
3 rounds
Rx
1-k Row
Then,
10 Burpee Box Jump Overs (24/20 in.)
3 Rope Climbs
3 rounds
Fitness
750-m Row
Then,
10 Burpee Box Step Overs
4 Seated Rope Climbs
3 rounds
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, December 12, 2019
Male Clients
1
Chris
“Old Man” ...
5:30pm CrossFit All Level...
9:10
2
Jon
Fallon
4:30pm CrossFit All Level...
10:10
3
Brian
Prout
5:30pm CrossFit All Level...
13:14
4
Brock
Johnson
5:30pm CrossFit All Level...
13:43
5
Brian
Welty
5:30pm CrossFit All Level...
11:22
6
Lyman
Anderson
6:30pm CrossFit All Level...
12:27
7
John
Iskandar
6:30pm CrossFit All Level...
15:58
8
#Derek
Wilcock
5:30pm CrossFit All Level...
17:49
9
kevin
varghese
5:30am CrossFit All Level...
18:52
10
The
Godfather
4:30pm CrossFit All Level...
8:50
11
Doc
Medina
4:30pm CrossFit All Level...
9:38
1k row: 3:51 seated ropes
12
Aaron
Barvitz
4:30pm CrossFit All Level...
10:45
RX/1 rope climb
13
Phresh
Prince of ...
5:30pm CrossFit All Level...
12:55
2 rounds
14
jaime
mendez
6:30pm CrossFit All Level...
16:33
15
Private
5:30am CrossFit All Level...
17:27
16
Private
5:30am CrossFit All Level...
19:55
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
12:05
2
Annie
Lewis
9AM CrossFit All Levels
16:54
3
Catalina
Johnson
9AM CrossFit All Levels
17:13
4
Lauren
Pew
9AM CrossFit All Levels
18:27
5
Dara
Wieser
4:30pm CrossFit All Level...
10:21
1K row fitness all other
6
valerie
anderson
6:30pm CrossFit All Level...
11:53
3/4 rope and seated
7
Erica
Lugo
4:30pm CrossFit All Level...
11:58
1k row
8
Private
6:30pm CrossFit All Level...
12:53
9
Makayla
Baca
6:30pm CrossFit All Level...
12:57
1K row
10
amy
an
5:30am CrossFit All Level...
15:21
1 rope climb x 3 seated rope climbs
11
Savanna
Fallon
6:30pm CrossFit All Level...
15:34
12
Private
5:30am CrossFit All Level...
15:57
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