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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Crossfit.com - 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):
28 (17/11)
Workout
Crossfit.com
WOD - FBCF
Metcon (Time)
Rx+
Run 800 m
30 Pull-ups
40 Push-ups
50 Air Squats
3 rounds
Rx
Run 600 m
20 Pull-ups
30 Push-ups
40 Air Squats
3 rounds
Fitness
Run 600 m
20 Ring Rows
30 Push-ups
40 Air Squats
3 rounds
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, March 22, 2021
Male Clients
1
Chris
“Old Man” ...
5:30pm CrossFit All Level...
25:32
2
Jon
Fallon
9:00am CrossFit All Level...
25:43
3
Brock
Johnson
9:00am CrossFit All Level...
28:44
4
Michael
Mowry
9:00am CrossFit All Level...
29:58
5
Alex
Bentley
5:30pm CrossFit All Level...
34:35
6
Brian
Prout
4:30pm CrossFit All Level...
35:44
7
Jade
Fielder
4:30pm CrossFit All Level...
24:08
8
Jonny
Baker
5:30am CrossFit All Level...
25:15
9
Private
5:30am CrossFit All Level...
25:35
10
John
Iskandar
5:30pm CrossFit All Level...
30:08
11
The
Godfather
4:30pm CrossFit All Level...
20:59
row, knee
12
#Derek
Wilcock
5:30pm CrossFit All Level...
23:23
row, Rx remainder
12
kevin
varghese
6:30pm CrossFit All Level...
23:23
Rx sub 10 pull ups
13
Private
9:00am CrossFit All Level...
29:32
14
John
Cao
5:30pm CrossFit All Level...
29:45
20# Shoulder Press instead.
15
Antonio
Hall
5:30am CrossFit All Level...
30:50
600m 20 RR 15 push-ups 20 squats
16
Juan
Jose
11:00am CrossFit All Leve...
33:57
rx sub rr
Female Clients
1
julia
vergamini
5:30pm CrossFit All Level...
23:30
2
Catalina
Johnson
4:30pm CrossFit All Level...
24:37
3
Kasie
Shadduck
6:30pm CrossFit All Level...
29:07
4
Lauren
Pew
9:00am CrossFit All Level...
31:58
5
Savanna
Fallon
4:30pm CrossFit All Level...
33:07
800m
6
Kendra
Lowry
5:30pm CrossFit All Level...
9:41
4 rounds, 5 mins each 10 Power Cleans (95#), 10 strict HSPU, 10 P...
7
Kate
Gonzalez
4:30pm CrossFit All Level...
22:53
8
Lauren
Link
5:30pm CrossFit All Level...
28:17
RX+ run and reps but subbed pull-ups for ring rows d/t hand rip
9
Private
6:30pm CrossFit All Level...
28:28
10
Private
5:30am CrossFit All Level...
29:05
11
Maron
Walker
4:30pm CrossFit All Level...
31:20
RX w/ 800m row
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