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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
ROW'R - 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):
36 (24/12)
Workout
ROW'R
WOD +
Metcon (AMRAP - Reps)
Rx
4 min. Row for Cals.
2 min. Toes-to-Bars
2 min. Superman Hold on GHD
4 min. Row for Cals.
2 min. GHD Sit-ups
2 min. Box Jumps (24/20 in.)
4 min. Row for Cals.
Fitness
4 min. Row for Cals.
2 min. Lying Hands-to-Feet
2 min. Superman Hold Floor
4 min. Row for Cals.
2 min. Weighted Sit Ups(feet anchored)
2 min. Step-ups
4 min. Row for Cals.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, January 03, 2019
Male Clients
1
forest
graham
6:30pm CrossFit All Level...
283 Reps
2
Jon
Fallon
6:30pm CrossFit All Level...
280 Reps
3
Christopher
Lowry
4:30pm CrossFit All Level...
276 Reps
65,36,-4,53,30,35,61
4
Brian
Welty
4:30pm CrossFit All Level...
273 Reps
5
Michael
Mowry
Noon CrossFit All Levels
266 Reps
75, 26, 0, 50, 33, 27, 55
6
#Sean
Wieser
6:30pm CrossFit All Level...
260 Reps
72,25,-5start,52,26,31,59
7
Brock
Johnson
6:30pm CrossFit All Level...
254 Reps
87,24,-24,55,20,26,66
8
Andres
Salazar
6:30pm CrossFit All Level...
248 Reps
71,23,-15,57,20,31,61
9
Brian
Kohl
5:30am CrossFit All Level...
246 Reps
10
Brian
Prout
6:30pm CrossFit All Level...
222 Reps
66,23,-15,45,25,23,55
11
Private
Noon CrossFit All Levels
187 Reps
12
The
Godfather
Noon CrossFit All Levels
184 Reps
-30 superman
13
Aaron
Barvitz
4:30pm CrossFit All Level...
259 Reps
14
Trent
Rasmussen
6:30am CrossFit All Level...
254 Reps
That sucked soooo bad.
15
Private
6:30pm CrossFit All Level...
246 Reps
16
Private
5:30am CrossFit All Level...
235 Reps
17
John
Iskandar
6:30pm CrossFit All Level...
223 Reps
No GHD avail, weighted SU
18
Chad
Kobold
4:30pm CrossFit All Level...
220 Reps
Rx W no GHD
19
Del
Tutt
6:30pm CrossFit All Level...
208 Reps
sub for the team -bike, weighted SUs
20
Private
5:30am CrossFit All Level...
207 Reps
21
Luis
Solis
6:30pm CrossFit All Level...
191 Reps
22
mathew
taylor
Noon CrossFit All Levels
182 Reps
scale down no GHD 20lb weight sit ups
23
Nicholas
Valderrama
4:30pm CrossFit All Level...
158 Reps
24
Duy
Pham
4:30pm CrossFit All Level...
1 Reps
Female Clients
1
Kendra
Lowry
4:30pm CrossFit All Level...
257 Reps
58, 31, -2 (late start), 46, 33, 40, 51
2
Amber
Bloomfield
6:30pm CrossFit All Level...
178 Reps
51 row 13 toes to bar -8 GHD Superman (Late Start) 35 row 20 GHD ...
3
Rose
Hernandez
4:30pm CrossFit All Level...
258 Reps
Fitness
4
Alesha
Asijie
5:30am CrossFit All Level...
229 Reps
H2F superman floor
5
Catalina
Johnson
4:30pm CrossFit All Level...
228 Reps
Knee-ups; floor superman
6
Joy
Thomas
6:30pm CrossFit All Level...
223 Reps
7
Savanna
Fallon
6:30pm CrossFit All Level...
216 Reps
8
Amanda
Phox
Noon CrossFit All Levels
173 Reps
41,26,-15,35,26,20,40
8
Laurie
Perez-Fran ...
4:30pm CrossFit All Level...
173 Reps
9
Erica
Lugo
4:30pm CrossFit All Level...
172 Reps
10
Johna
Kobold
6:30pm CrossFit All Level...
161 Reps
#nothingtoseehere Cal Bike
11
Christine
Nosko
6:30pm CrossFit All Level...
122 Reps
Partial WoD. No T2B
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