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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Flight 180 - 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):
15 (11/4)
Workout
Flight 180
WOD
Metcon (Time)
4 Rounds For Time
Rx+
21 Box Jumps (24/20 in.)
15 Hang Power Snatches (95/65 lb.)
9 Toes-to-bars
Rx
21 Box Jumps (24/20 in.)
15 Hang Power Snatches (75/45 lb.)
9 Toes-to-bars
Fitness
21 Step-ups
15 Hang Power Snatches
9 Knee Ups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, March 15, 2018
Male Clients
1
Lyman
Anderson
6:30pm CrossFit All Level...
12:50
2
Paolo
Perez-Fran ...
6:30pm CrossFit All Level...
12:55
3
Cody
Brown
Noon CrossFit All Levels
13:12
4
Francisco
Garcia
4:30pm CrossFit All Level...
13:42
1rd 95lbs
5
Andres
Salazar
5:30am CrossFit All Level...
15:05
6
Del
Tutt
4:30pm CrossFit All Level...
11:08
Step ups, rest RX
7
The
Godfather
4:30pm CrossFit All Level...
12:30
rx step up
8
Steven
Raisor
Noon CrossFit All Levels
13:15
knee ups, 55lbs, stepups
9
Chad
Kobold
Noon CrossFit All Levels
13:18
Rx W/Step-Ups
10
Private
Noon CrossFit All Levels
14:19
11
sam
jones
6:30pm CrossFit All Level...
14:26
Female Clients
1
Mia
McCorkel
6:30pm CrossFit All Level...
14:38
2
Amber
Bloomfield
9am CrossFit All Levels
10:25
Snaches: 25lb Knee ups Box jumps
3
Laurie
Perez-Fran ...
6:30pm CrossFit All Level...
12:43
step ups, 35#
4
Johna
Kobold
6:30pm CrossFit All Level...
14:06
Fran Style for 2 rounds :/ plus some
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