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Components
Metcon
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Lady Luck - 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):
25 (12/13)
Workout
Lady Luck
Buy In
Metcon (AMRAP - Reps)
(12min.) EMOM 12 min.:
Min. 1: 30 sec. Assault Bike
Min. 2: 10 V-ups or Scale
Min. 3: 15 KB Swings (16kg/12kg)
Min. 4: Rest
* 3 Rounds Score is Assault Bike Reps
WOD - FBCF
Metcon (Time)
Rx+
10 Inverted Ring Rows
10 Front-rack Lunges (115/75 lb.)
7 rounds
Rx
10 Inverted Ring Rows
10 Front-rack Lunges (95/65 lb.)
7 rounds
Fitness
10 Ring Rows
10 Front-rack Lunges
7 rounds
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, December 16, 2020
Male Clients
1
#Derek
Wilcock
5:30pm CrossFit All Level...
75 Reps
24, 24, 27
2
Alex
Bentley
4:30pm CrossFit All Level...
62 Reps
62.3
2
Brian
Prout
4:30pm CrossFit All Level...
62 Reps
62.1
3
Michael
Mowry
9:00am CrossFit All Level...
55 Reps
4
Jon
Fallon
11:00am CrossFit All Leve...
44 Reps
5
Andres
Salazar
5:30pm CrossFit All Level...
39 Reps
6
#Sean
Wieser
5:30pm CrossFit All Level...
38 Reps
.9
7
Chris
“Old Man” ...
5:30pm CrossFit All Level...
37 Reps
8
Lyman
Anderson
6:30pm CrossFit All Level...
36 Reps
9
Jonny
Baker
5:30am CrossFit All Level...
35 Reps
10
Private
5:30am CrossFit All Level...
33 Reps
11
Private
11:00am CrossFit All Leve...
70 Reps
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
31 Reps
2
Lauren
Pew
9:00am CrossFit All Level...
29 Reps
3
Catalina
Johnson
5:30pm CrossFit All Level...
23 Reps
3
Christine
Rosini
6:30pm CrossFit All Level...
23 Reps
3
julia
vergamini
5:30pm CrossFit All Level...
23 Reps
4
Maron
Walker
5:30pm CrossFit All Level...
31 Reps
5
Kate
Gonzalez
4:30pm CrossFit All Level...
30 Reps
6
Private
6:30pm CrossFit All Level...
24 Reps
7
Private
5:30am CrossFit All Level...
18 Reps
8
Savanna
Fallon
4:30pm CrossFit All Level...
16 Reps
9
Blanca
Beltran
5:30am CrossFit All Level...
12 Reps
10
Jessica
Sutherby
6:30pm CrossFit All Level...
7 Reps
11
Isabella
Rosini
6:30pm CrossFit All Level...
0 Reps
12kg Kettle Ball
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