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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Speed Racer - 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):
35 (18/17)
Workout
Speed Racer
WOD
Metcon (Time)
Rx+
800m Run
400m Run with MB (20/14 lb.)
Rest 1 min.
20 DB Shoulder-to-Overhead (50/35 lb.)
200m Farmers Carry
Rest 1 min.
3 rounds
Rx
800-m Run
400-m Run with MB (20/14 lb.)
Rest 1 min.
20 DB Shoulder-to-Overhead (35/20 lb.)
200-m Farmers Carry
Rest 1 min.
3 rounds
Fitness
400-m Run
400-m Run with MB
Rest 1 min.
20 DB Shoulder-to-Overhead
200-m Farmers Carry
Rest 1 min.
3 rounds
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, February 13, 2018
Male Clients
1
Christopher
Lowry
5:30pm CrossFit All Level...
32:30
2
Jon
Fallon
6:30pm CrossFit All Level...
33:14
3
Marky
Cat
6:30pm CrossFit All Level...
33:20
4
Art
Pfund
5:30pm CrossFit All Level...
36:00
5
Francisco
Garcia
4:30pm CrossFit All Level...
36:10
6
Aaron
Barvitz
5:30am CrossFit All Level...
38:56
7
Phresh
Prince of ...
4:30pm CrossFit All Level...
40:58
8
Chad
Kobold
5:30pm CrossFit All Level...
42:35
9
Lyman
Anderson
6:30pm CrossFit All Level...
32:27
10
Andres
Salazar
5:30am CrossFit All Level...
32:35
11
brandan
rogers
6:30am CrossFit All Level...
33:21
12
Del
Tutt
4:30pm CrossFit All Level...
33:23
13
Trent
Rasmussen
6:30pm CrossFit All Level...
33:54
14
Peter
Hur
6:30pm CrossFit All Level...
40:30
15
Nicholas
Anderson
6:30pm CrossFit All Level...
32:01
25# db
16
Private
Noon CrossFit All Levels
33:50
17
Ron
Fleming
5:30pm CrossFit All Level...
35:54
RX with 25lbs DB
18
Gregory
Chamberlain
5:30am CrossFit All Level...
36:05
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
30:49
RX+ 1st Round, RX 2nd and 3rd
2
silvia
laub
9am CrossFit All Levels
30:59
3
Savanna
Fallon
6:30am CrossFit All Level...
32:24
4
Amanda
McFarland
6:30pm CrossFit All Level...
34:58
20lb, 14lb md ball
5
Michele
Pfund
5:30pm CrossFit All Level...
38:24
6
Hilary
Thomas
4:30pm CrossFit All Level...
38:27
7
Caren
Trahan
6:30pm CrossFit All Level...
42:02
8
Ashley
Lopez
5:30pm CrossFit All Level...
26:03
9
Private
5:30am CrossFit All Level...
30:44
10
Ann
Owen
5:30am CrossFit All Level...
31:23
11
Leah
Fox
9am CrossFit All Levels
31:54
6# MB, 10#DB, 400-m run, 400-m run with MB, 200-m farmers carry. ...
12
Private
Noon CrossFit All Levels
32:29
13
Johna
Kobold
6:30pm CrossFit All Level...
33:15
800 row, 200 m MB shuffle, 20# DB
14
Laurie
Perez-Fran ...
6:30pm CrossFit All Level...
35:25
10# db, 10#wb, 800m
15
Maron
Walker
4:30pm CrossFit All Level...
36:36
RX 1 round/ 2 rds row
16
Alesha
Asijie
6:30pm CrossFit All Level...
39:43
RX+ but with row
17
Lindsey
Beagley
6:30am CrossFit All Level...
0:00
Didn’t finish, had to leave for work! Finished final 800m at 30:4...
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