Show Workout in Full Screen
Auto Scroll Page
Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
R3KB - 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
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):
39 (23/16)
Workout
R3KB
WOD
Metcon (Time)
Rx+
800-m Run
25 Russian KB Swings (32/24 kg)
600-m Run
20 KB Swings
400-m Run
15 KB Shoulder to Overhead (Switch arms as needed)
Rx
800-m Run
25 Russian KB Swings (24/16 kg)
600-m Run
20 KB Swings
400-m Run
15 KB Shoulder to Overhead (Switch arms as needed)
Fitness
800-m Run
25 Russian KB Swings
600-m Run
20 KB Swings
400-m Run
15 KB Shoulder to Overhead (Switch arms as needed)
*Athletes must run 800m route, 300m route x 2, and 400m route for Rx+/Rx
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, December 13, 2018
Male Clients
1
Chris
“Old Man” ...
6:30pm CrossFit All Level...
10:24
2
Jon
Fallon
6:30pm CrossFit All Level...
10:38
3
Brock
Johnson
6:30pm CrossFit All Level...
10:57
4
Francisco
Garcia
9am CrossFit All Levels
11:43
5
#Derek
Wilcock
6:30pm CrossFit All Level...
13:23
hate running
6
Del
Tutt
6:30pm CrossFit All Level...
13:28
7
Aaron
Barvitz
5:30am CrossFit All Level...
13:29
8
Private
Noon CrossFit All Levels
15:10
9
Brian
Kohl
Noon CrossFit All Levels
9:55
10
Andres
Salazar
6:30pm CrossFit All Level...
10:11
11
Lyman
Anderson
6:30pm CrossFit All Level...
11:03
12
Brian
Prout
6:30pm CrossFit All Level...
11:13
13
John
Cao
Noon CrossFit All Levels
11:30
14
Duy
Pham
Noon CrossFit All Levels
11:35
15
Private
9am CrossFit All Levels
12:15
16
Cody
Brown
6:30pm CrossFit All Level...
12:55
Rx+ thru 4 presses
17
John
Iskandar
6:30pm CrossFit All Level...
13:42
18
The
Godfather
4:30pm CrossFit All Level...
13:58
19
kevin
varghese
6:30am CrossFit All Level...
14:34
20
Tealdo
Teal
4:30pm CrossFit All Level...
12:07
25 russian swings 58, 4 min bike, 20 russian swings 58, 15 one ar...
21
Luis
Solis
6:30pm CrossFit All Level...
12:41
22
Private
5:30am CrossFit All Level...
12:43
23
Nicholas
Valderrama
4:30pm CrossFit All Level...
15:54
3x300m and 1x200m, 16kg kb
Female Clients
1
Kendra
Lowry
6:30pm CrossFit All Level...
11:55
2
Savanna
Fallon
6:30pm CrossFit All Level...
11:02
3
lauren
martin
9am CrossFit All Levels
12:20
4
Mia
McCorkel
6:30pm CrossFit All Level...
12:33
5
Lauren
Pew
9am CrossFit All Levels
12:48
6
Ashlyn
Eddleman
6:30pm CrossFit All Level...
13:07
7
Amanda
McFarland
4:30pm CrossFit All Level...
13:42
800-m Run 25 Russian KB Swings (24/16 kg) 600-m Run 20 KB Swings ...
8
alexandra
bayona
6:30pm CrossFit All Level...
11:25
9
Catalina
Johnson
Noon CrossFit All Levels
11:42
Yellow KB
10
Annie
Lewis
9am CrossFit All Levels
12:01
11
Christine
Rosini
6:30pm CrossFit All Level...
12:10
Yellow KB
12
Amber
Bloomfield
9am CrossFit All Levels
12:56
yellow kb
13
Joy
Thomas
4:30pm CrossFit All Level...
14:01
14
valerie
anderson
6:30pm CrossFit All Level...
14:39
yellow row
15
Erica
Lugo
4:30pm CrossFit All Level...
15:10
yellow kb
16
Hilary
Thomas
4:30pm CrossFit All Level...
0:00
half wod 9:12/row+pur kb. Back post baby :)
Loading...
Powered By Wodify