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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Swinger - Firebird CrossFit
Class
(All)
9:00am CrossFit All Levels
10:00am 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):
9 (5/4)
Workout
Swinger
WOD - FBCF
Metcon (Time)
Rx+
21-15-9
GHD Sit-ups
Russian KB Swings (32/24 kg)
200-m Run
18-12-6
GHD Sit-ups
KB Snatches
200-m Run
Rx
21-15-9
GHD Sit-ups
Russian KB Swings (24/16 kg)
200-m Run
18-12-6
GHD Sit-ups
KB Snatches
200-m Run
Fitness
21-15-9
AbMat Sit-ups
Russian KB Swings
200-m Run
18-12-6
AbMat Sit-ups
KB Swings
200-m Run
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, July 24, 2021
Male Clients
1
Alex
Bentley
9:00am CrossFit All Level...
18:18
row instead of run
2
Chris
“Old Man” ...
9:00am CrossFit All Level...
13:37
Sit-ups, 24kg swings, 50#db snatch, row
3
Brock
Johnson
9:00am CrossFit All Level...
14:30
oj kb, run, ab mat sit up
4
John
Cao
9:00am CrossFit All Level...
17:23
GHF, 24kg KB, 50# DB snatch
5
Andres
Salazar
9:00am CrossFit All Level...
18:08
Female Clients
1
Catalina
Johnson
9:00am CrossFit All Level...
17:48
2
Kendra
Lowry
9:00am CrossFit All Level...
20:24
RX with strict T2B instead of GHD Sit-ups
3
Blanca
Beltran
10:00am CrossFit All Leve...
21:13
4
Morgan
Schenk
9:00am CrossFit All Level...
23:05
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