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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
MOnDay - 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 (14/11)
Workout
MOnDay
WOD - FBCF
Metcon (Time)
Rx+
3 Rope Climbs
4 Squat Cleans (205/135 lb.)
8 HSPUs
16 KB Swings (32/24 kg)
32 Pull-ups
16 KB Swings
8 HSPUs
4 Squat Cleans
3 Rope Climbs
Rx
2 Rope Climbs
4 Squat Cleans (185/115 lb.)
8 HSPUs
16 KB Swings (24/16 kg)
32 Pull-ups
16 KB Swings
8 HSPUs
4 Squat Cleans
2 Rope Climbs
Fitness
10 Bent-over DB Rows
4 Power Cleans
8 Pike Handstand Push-ups
16 KB Swings
32 Ring Rows
16 KB Swings
8 Pike Handstand Push-ups
4 Power Cleans
10 Bent-over DB Rows
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, May 17, 2021
Male Clients
1
Jon
Fallon
9:00am CrossFit All Level...
7:29
No rabbit 🐇
2
#Sean
Wieser
4:30pm CrossFit All Level...
8:22
3
Christopher
Lowry
5:30pm CrossFit All Level...
8:36
active recovery wod
4
Brock
Johnson
9:00am CrossFit All Level...
10:34
that second round of squat clean :(
5
Jade
Fielder
4:30pm CrossFit All Level...
12:23
6
John
Cao
5:30pm CrossFit All Level...
12:56
7
Les
Brown
4:30pm CrossFit All Level...
7:36
8
Jonny
Baker
5:30am CrossFit All Level...
8:34
125# + Pike HSPU
9
Private
11:00am CrossFit All Leve...
10:20
10
kevin
varghese
6:30pm CrossFit All Level...
10:23
11
Private
5:30am CrossFit All Level...
10:56
12
jaime
mendez
6:30pm CrossFit All Level...
15:57
13
Private
11:00am CrossFit All Leve...
16:49
14
Juan
Jose
11:00am CrossFit All Leve...
21:03
3 rc, 185lbs, 20 secs holds, 16 x 24kgs, 32 pus
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
6:58
2
Christine
Nosko
6:30pm CrossFit All Level...
12:40
3
Kate
Gonzalez
4:30pm CrossFit All Level...
6:08
4
Private
5:30am CrossFit All Level...
6:09
5
julia
vergamini
5:30pm CrossFit All Level...
8:44
16KG KB, 75# squat clean, banded pull ups, HSPU w 2 mats
6
Makayla
Baca
6:30pm CrossFit All Level...
9:29
Scaled Fitness
7
Blanca
Beltran
5:30am CrossFit All Level...
9:44
20# DB 53# CLEAN YELLOW KB 83# CLEAN
8
amy
an
5:30am CrossFit All Level...
9:48
95lb, 11 handstand pushup. 25lb db
9
Olga
Soto
6:30pm CrossFit All Level...
10:00
#65 squat clean kipping hspu's jumping pull ups
10
Elise
Coronado
6:30pm CrossFit All Level...
13:10
11
Talia
Sanchez Ni ...
6:30pm CrossFit All Level...
14:15
Rope climbs and the rest was fitness
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