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Components
Metcon
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Emerald - 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):
7 (4/3)
Workout
Emerald
WOD - FBCF
Metcon (Time)
Rx+
3 Deadlifts @ 80%
10 Burpees
3 rounds
6 Deadlifts @ 70%
10 Burpees
3 rounds
9 Deadlifts @ 60%
10 Burpees
3 rounds
Rx
3 Deadlifts @ 70%
10 Burpees
3 rounds
6 Deadlifts @ 60%
10 Burpees
3 rounds
9 Deadlifts @ 50%
10 Burpees
3 rounds
Fitness
6 Deadlifts
6 Burpees
10 rounds
WOD - Home Gym
Metcon (Time)
10 DB Deadlift
10 Burpee
3-5 rounds
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, July 29, 2020
Male Clients
1
Del
Tutt
Home Gym 7:30PM
17:23
Good burner. Unbroken DLs. 250, 220, 185
2
Brock
Johnson
Home Gym 7:30PM
17:52
275#, 245#, 205#
3
Private
Home Gym 7:30PM
34:41
4
Lyman
Anderson
6:30pm CrossFit All Level...
17:00
225, 205, 155
Female Clients
1
Private
Home Gym 7:30PM
18:34
2
Christine
Nosko
Home Gym 7:30PM
25:00
~RX w/ sandbags. 120,112,85
3
Kendra
Lowry
6:30pm CrossFit All Level...
0:00
20 min assualt bike 55-57rpm 7 miles
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