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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Pump-mas Day! - 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
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 (15/13)
Workout
Pump-mas Day!
WOD
Metcon (Time)
Rx+
40 DB Hang Squat Cleans
20/*30 Strict Pull ups / Kipping Pullups
30 DB Clusters
20/30 Strict Pull ups / Kipping
20 DB Firebreathers
DB Load: 50/35 lb.
*Female is 30 kipping pullups
Rx
40 DB Hang Squat Cleans
20/*30 Strict Pull ups/Kipping Pullups
30 DB Clusters
20/30 Strict Pull ups / Kipping Pullups
20 DB Firebreathers
DB Load: 35/20 lb.
*Female is 30 kipping pullups
Fitness
30 DB Hang Squat Cleans
20 Ring Rows (Hard)
20 DB Clusters
20 Ring Rows (Hard)
10 DB Firebreathers
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, December 19, 2018
Male Clients
1
Francisco
Garcia
5:30pm CrossFit All Level...
26:27
2
Brock
Johnson
5:30pm CrossFit All Level...
17:34
3
#Sean
Wieser
6:30pm CrossFit All Level...
19:06
4
Andres
Salazar
5:30pm CrossFit All Level...
19:50
5
Cody
Brown
6:30pm CrossFit All Level...
21:01
6
Lyman
Anderson
6:30pm CrossFit All Level...
22:27
7
Del
Tutt
6:30pm CrossFit All Level...
23:23
8
The
Godfather
Noon CrossFit All Levels
24:24
9
Aaron
Barvitz
5:30am CrossFit All Level...
9:20
25#DB, active rest day
10
Father
Dan Vanyo
Noon CrossFit All Levels
14:06
20 lb. DB's; Ring Rows
11
Luis
Solis
5:30pm CrossFit All Level...
17:48
DB 25lb
12
John
Iskandar
6:30pm CrossFit All Level...
20:24
Rx scheme, 25#
13
Marco
Meraz
9am CrossFit All Levels
21:29
14
Nicholas
Valderrama
6:30pm CrossFit All Level...
22:54
rx reps
15
Private
9am CrossFit All Levels
23:22
Female Clients
1
brittany
kunz
5:30am CrossFit All Level...
13:03
2
Mia
McCorkel
6:30pm CrossFit All Level...
21:32
3
Savanna
Fallon
6:30pm CrossFit All Level...
29:26
4
Kate
Gonzalez
6:30am CrossFit All Level...
9:00
#15 DB/ Fitness
5
Catalina
Johnson
4:30pm CrossFit All Level...
9:35
15#DB, jumping pullups
6
Joy
Thomas
6:30pm CrossFit All Level...
14:01
fitness
7
Laurie
Perez-Fran ...
6:30pm CrossFit All Level...
14:57
10#
8
Amanda
McFarland
6:30pm CrossFit All Level...
14:59
fitness
9
Erica
Lugo
5:30pm CrossFit All Level...
15:11
10lb db
10
alexandra
bayona
5:30pm CrossFit All Level...
16:10
11
jalina
ruiz
9am CrossFit All Levels
19:49
12
Ashlyn
Eddleman
5:30pm CrossFit All Level...
20:00
40 squat cleans 20# 20 ring row 30 clusters 20# 20 ring rows 20 f...
13
Rose
Hernandez
9am CrossFit All Levels
22:23
rx reps, 20#
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