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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Unbroken - 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):
20 (15/5)
Workout
Unbroken
If it aint broke do it unbroken
WOD - FBCF
Metcon (Time)
Rx+
800-m Run
60 KB Swings unbroken (24/16 kg)
Rest 1 min.
600-m Run
50 KB Swings unbroken
Rest 1 min.
400-m Run
40 KB Swings unbroken
Rest 1 min.
200-m Run
30 KB Swings unbroken
Rx
800-m Run
60 KB Swings unbroken (16/12 kg)
Rest 1 min.
600-m Run
50 KB Swings unbroken
Rest 1 min.
400-m Run
40 KB Swings unbroken
Rest 1 min.
200-m Run
30 KB Swings unbroken
Fitness
800-m Run
60 Russian Swings
Rest 1 min.
600-m Run
50 Russian Swings
Rest 1 min.
400-m Run
40 Russian Swings
Rest 1 min.
200-m Run
30 Russian Swings
Rx+/Rx - if you break on the KB you must perform 5 burpees
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, July 30, 2021
Male Clients
1
Andres
Salazar
5:30pm CrossFit All Level...
20:30
2
Chris
“Old Man” ...
5:30pm CrossFit All Level...
24:13
3
Jonny
Baker
5:30am CrossFit All Level...
25:49
1 break each set except 30
4
Brian
Prout
5:30pm CrossFit All Level...
28:17
unbroken
5
shade
eckhardt
5:30pm CrossFit All Level...
30:44
broken
6
jaime
mendez
6:30pm CrossFit All Level...
33:36
20 burpees
7
Brian
Welty
4:30pm CrossFit All Level...
19:47
unbroken
8
John
Cao
9:00am CrossFit All Level...
21:04
9
Jade
Fielder
4:30pm CrossFit All Level...
23:11
10
kevin
varghese
6:30pm CrossFit All Level...
25:46
11
The
Godfather
5:30pm CrossFit All Level...
15:25
bike, blue, 5 burpies
12
Justin
Thompson
9:00am CrossFit All Level...
16:48
yellow kb
13
justin
delsi
9:00am CrossFit All Level...
21:23
blue 26
14
alan
cantu
5:30am CrossFit All Level...
26:00
yellow bell
15
jesper
burgess
11:00am CrossFit All Leve...
26:30
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
20:20
Unbroken 0-6:14, 7:14-12:18, 13:18-17:08, 18:04-20:20
2
Savanna
Fallon
4:30pm CrossFit All Level...
25:25
#toohot
3
Catalina
Johnson
9:00am CrossFit All Level...
21:00
4
Olga
Soto
6:30pm CrossFit All Level...
4:26:10
5
Ashleigh
Burgess
11:00am CrossFit All Leve...
24:40
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