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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
5 4 3 - 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
Home Gym 7:30PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
25 (15/10)
Workout
5 4 3
WOD - FBCF
Metcon (5 Rounds for time)
Rx+
14 Parallette Pass-throughs
100-m SA KB Front-rack Carry (24/16 kg)
14 Front Squats (155/105 lb.)
Perform 1 round every 3 min.
5 rounds
Rx
14 Parallette Pass-throughs
100-m SA KB Front-rack Carry (16/12 kg)
14 Front Squats (135/85 lb.)
Perform 1 round every 3 min.
5 rounds
Fitness
14 Parallette Pass-throughs
100-m SA KB Front-rack Carry
14 Front Squats
Perform 1 round every 3 min.
5 rounds
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, March 24, 2021
Male Clients
1
Antonio
Hall
5:30am CrossFit All Level...
5:03
2
#Sean
Wieser
5:30pm CrossFit All Level...
7:51
3
Brock
Johnson
5:30pm CrossFit All Level...
8:36
10 pass, 100m blue, 10 squats 95#
4
kevin
varghese
6:30pm CrossFit All Level...
10:50
55#, 7 parallette
5
Andres
Salazar
5:30pm CrossFit All Level...
10:51
6
John
Cao
5:30pm CrossFit All Level...
11:08
95#, 10-10-10-6-10
7
Jonny
Baker
5:30am CrossFit All Level...
11:15
8
The
Godfather
4:30pm CrossFit All Level...
11:43
9
William
Allen
4:30pm CrossFit All Level...
11:44
boxes, blueandyello 8,100,8
10
Jon
Fallon
9:00am CrossFit All Level...
12:01
scaled after 1st round
11
Private
5:30am CrossFit All Level...
12:20
12
Private
6:30pm CrossFit All Level...
12:56
13
Michael
Mowry
9:00am CrossFit All Level...
13:24
Rx Attempt - 1rd 15fs, 2nd 15fs, 3rd 5fs, 4th 5fs, 5th 7fs
14
jaime
mendez
6:30pm CrossFit All Level...
13:49
15
Alex
Bentley
4:30pm CrossFit All Level...
14:17
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
7:14
10, 100, 10 @ 65# BB, 12kg KB
2
Maron
Walker
5:30pm CrossFit All Level...
8:48
3
julia
vergamini
5:30pm CrossFit All Level...
10:17
35#
4
valerie
anderson
6:30pm CrossFit All Level...
10:37
7-100-14 goblet
5
Private
6:30pm CrossFit All Level...
11:23
6
Private
5:30am CrossFit All Level...
12:32
7
Christine
Rosini
6:30pm CrossFit All Level...
13:17
3 rounds Rx, last 2 @ 65lbs
8
Isabella
Rosini
6:30pm CrossFit All Level...
13:20
last round just squats
9
amy
an
5:30am CrossFit All Level...
14:15
10
Savanna
Fallon
4:30pm CrossFit All Level...
0:00
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