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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Wood Shed - 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):
20 (12/8)
Workout
Wood Shed
WOD
Metcon (Time)
Rx+
200 Single-unders
100 Wall Balls (20/14 lb.)
50 OH Squats (95/65 lb.)
25 Alt. Pistols
Rx
150 Single-unders
80 Wall Balls (20/14 lb.)
50 OH Squats (65/45 lb.)
30 Reverse Lunges
Fitness
150 Single-unders
80 Wall Balls
40 OH Squats
20 Reverse Lunges
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, December 20, 2019
Male Clients
1
Chris
“Old Man” ...
5:30pm CrossFit All Level...
14:12
2
Aaron
Barvitz
4:30pm CrossFit All Level...
18:54
#Nope
3
Brian
Prout
5:30pm CrossFit All Level...
25:03
4
Del
Tutt
5:30pm CrossFit All Level...
12:32
5
Francisco
Garcia
11AM CrossFit All Levels
13:36
6
jaime
mendez
5:30am CrossFit All Level...
19:12
7
Jon
Fallon
5:30pm CrossFit All Level...
8:49
women's rx
8
The
Godfather
4:30pm CrossFit All Level...
11:04
9
Lyman
Anderson
6:30pm CrossFit All Level...
11:39
Glenora for the win. Womens Rx
10
Private
5:30am CrossFit All Level...
15:23
11
Private
5:30am CrossFit All Level...
19:45
12
Private
11AM CrossFit All Levels
20:24
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
12:03
2
Mia
McCorkel
6:30pm CrossFit All Level...
12:42
3
amy
an
5:30am CrossFit All Level...
18:01
4
Dara
Wieser
4:30pm CrossFit All Level...
13:48
12 lbs wall ball. 45 lbs front squat
5
valerie
anderson
5:30am CrossFit All Level...
14:17
6
Catalina
Johnson
6:30pm CrossFit All Level...
14:22
Rx except for 10#WB
7
Private
5:30am CrossFit All Level...
16:44
8
Erica
Lugo
4:30pm CrossFit All Level...
17:59
10lb/ 25lb
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