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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Down Under - 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
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
21 (16/5)
Workout
Down Under
WOD - FBCF
Metcon (Time)
Rx+
15 Deficit Push-ups (45lb.)
200-m DB Farmers Carry (50/35lb.) (Left out / Right back)
100-m OH DB Waiters Carry (50/35) (Left out / Right back)
5 rounds
Rx
15 Push-ups
200-m DB Farmers Carry (35/20 lb.) (Left out / Right back)
100-m OH DB Waiters Carry (35/20) (Left out / Right back)
5 rounds
Fitness
10 Knee Push-ups
200-m DB Farmers Carry(Left out / Right back)
100-m OH DB Waiters Carry (Left out / Right back)
5 rounds
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, January 10, 2023
Male Clients
1
Alex
Bentley
5:30pm CrossFit All Level...
18:08
2
#Derek
Wilcock
5:30pm CrossFit All Level...
24:38
3
Chris
“Old Man” ...
5:30pm CrossFit All Level...
16:13
4
#Sean
Wieser
4:30pm CrossFit All Level...
16:18
5
Andres
Salazar
5:30pm CrossFit All Level...
16:27
6
Alfredo
Bejarano
5:30am CrossFit All Level...
16:58
35 lbs. DB
7
JOHN
THOMAS
4:30pm CrossFit All Level...
17:17
8
Private
5:30am CrossFit All Level...
18:43
9
Chad
Kobold
5:30am CrossFit All Level...
19:26
10
Troy
Thomas
6:30pm CrossFit All Level...
19:50
11
Alex
Ortiz
5:30am CrossFit All Level...
20:26
12
Lyman
Anderson
6:30pm CrossFit All Level...
24:38
13
Michael
Mowry
4:30pm CrossFit All Level...
17:05
Rx+ PUs, 35 carry, 25 OH
14
Jon
Fallon
4:30pm CrossFit All Level...
19:47
15
Dalton
Decasas
4:30pm CrossFit All Level...
22:21
16
Private
11:00am CrossFit All Leve...
27:53
Female Clients
1
Candice
Brierley
5:30pm CrossFit All Level...
21:04
2
Christine
Rosini
5:30pm CrossFit All Level...
17:02
Hello from the other side
3
maria
cutler
9:00am CrossFit All Level...
24:37
4
Harper
Mowry
4:30pm CrossFit All Level...
19:30
5
Talia
Sanchez Ni ...
5:30pm CrossFit All Level...
19:42
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