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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
E mom E - 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):
24 (16/8)
Workout
E mom E
WOD
Metcon (AMRAP - Reps)
Rx+
Min. 1: 15/10 cal. Assault Bike
Min. 2: 18 DB Push Jerks (50/35 lb.)
Min. 3: 8 Burpee Box Jumps (20 in.)
5 rounds
Rx
Min. 1: 12/8 cal. Assault Bike
Min. 2: 14 DB Push Jerks (35/20 lb.)
Min. 3: 6 Burpee Box Jumps (20 in.)
5 rounds
Fitness
Min. 1: 10/6 cal. Assault Bike
Min. 2: 10 DB Push Jerks
Min. 3: 5 Burpee Box Step-ups
5 rounds
*Round #5 is for max reps.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, December 27, 2018
Male Clients
1
Andres
Salazar
6:30pm CrossFit All Level...
38 Reps
12-15-11
1
Jon
Fallon
6:30pm CrossFit All Level...
38 Reps
2
#Sean
Wieser
6:30pm CrossFit All Level...
33 Reps
3
Del
Tutt
6:30pm CrossFit All Level...
31 Reps
that hurt bad.
4
Nicholas
Anderson
6:30pm CrossFit All Level...
85 Reps
5
The
Godfather
4:30pm CrossFit All Level...
39 Reps
started rx, ended fitness 35#
6
Mike
Rogers
4:30pm CrossFit All Level...
33 Reps
10, 12, 6- fitness. 25 lb. RX scheme, push press round 5
7
John
Iskandar
6:30pm CrossFit All Level...
31 Reps
Fitness, 25# PJ, BJ
8
Private
5:30am CrossFit All Level...
30 Reps
9
Aaron
Barvitz
4:30pm CrossFit All Level...
25 Reps
2 rounds RX...the rest no so much
10
Luis
Solis
6:30pm CrossFit All Level...
23 Reps
11
#Derek
Wilcock
4:30pm CrossFit All Level...
20 Reps
RX+ weight
11
Francisco
Garcia
4:30pm CrossFit All Level...
20 Reps
15, 12, 11, 12, 11 - bike
12
Rodrigo
delaRosa
6:30pm CrossFit All Level...
14 Reps
5-4-5
13
John
Cao
4:30pm CrossFit All Level...
0 Reps
28, Missed rnd 4
13
Tealdo
Teal
4:30pm CrossFit All Level...
0 Reps
11.5 cal. 25lbs, 20"
Female Clients
1
Amanda
McFarland
6:30pm CrossFit All Level...
36 Reps
Min. 1: 12/8 cal. Assault Bike Min. 2: 14 DB Push Jerks (20 lb.) ...
2
Alesha
Asijie
5:30am CrossFit All Level...
42 Reps
fitness 20# DB
3
Private
6:30pm CrossFit All Level...
35 Reps
4
Amanda
Phox
4:30pm CrossFit All Level...
31 Reps
RX rd 1 lolz
5
Maricela
de la Rosa
6:30pm CrossFit All Level...
28 Reps
7cal 16DB 15# 5 burpees step ups
6
Erica
Lugo
4:30pm CrossFit All Level...
26 Reps
7/13/6; 15lb db
7
Savanna
Fallon
6:30pm CrossFit All Level...
24 Reps
started rx 2rnds maybe #ihatethebike
8
alexandra
bayona
6:30pm CrossFit All Level...
17 Reps
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