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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
4 x 4 - Firebird CrossFit
Class
(All)
5:30am CrossFit All Levels
6:30am CrossFit All Levels
9am CrossFit All Levels
Noon CrossFit All Levels
4:30pm CrossFit All Levels
6:30pm CrossFit All Levels
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
31 (18/13)
Workout
4 x 4
WOD
Metcon (AMRAP - Reps)
Rx+ / Rx
1 min. Row (cal.)
1 min. MB OH Sit-ups (20/14 lb.)
1 min. Alt. DB Rows in Plank (50/35 lb.) (35/25 lb.)
1 min. Rest
4 rounds
Fitness
1 min. Row (cal.)
1 min. MB Sit-ups
1 min. Alt. DB Rows in Plank
1 min. Rest
4 rounds
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, August 16, 2018
Male Clients
1
Brock
Johnson
4:30pm CrossFit All Level...
259 Reps
2
Francisco
Garcia
4:30pm CrossFit All Level...
255 Reps
3
#Sean
Wieser
6:30pm CrossFit All Level...
234 Reps
4
Lyman
Anderson
6:30pm CrossFit All Level...
230 Reps
5
Cody
Brown
6:30pm CrossFit All Level...
194 Reps
6
Duy
Pham
4:30pm CrossFit All Level...
184 Reps
7
Private
4:30pm CrossFit All Level...
179 Reps
8
Brian
Welty
4:30pm CrossFit All Level...
258 Reps
9
The
Godfather
Noon CrossFit All Levels
222 Reps
10
Mike
Rogers
4:30pm CrossFit All Level...
215 Reps
11
Aaron
Barvitz
6:30pm CrossFit All Level...
201 Reps
12
Private
6:30am CrossFit All Level...
194 Reps
13
Private
9am CrossFit All Levels
193 Reps
14
Luis
Solis
5:30am CrossFit All Level...
180 Reps
15
Michael
Jackson
6:30pm CrossFit All Level...
152 Reps
16
Thomas
Badger
4:30pm CrossFit All Level...
219 Reps
17
jaime
mendez
6:30pm CrossFit All Level...
206 Reps
18
Ben
Garcia
5:30am CrossFit All Level...
130 Reps
Female Clients
1
Amanda
Phox
4:30pm CrossFit All Level...
151 Reps
2
Johna
Kobold
6:30pm CrossFit All Level...
219 Reps
3
Alesha
Asijie
5:30am CrossFit All Level...
198 Reps
4
Lauren
Pew
9am CrossFit All Levels
191 Reps
5
Rose
Hernandez
Noon CrossFit All Levels
186 Reps
6
Kate
Gonzalez
6:30am CrossFit All Level...
166 Reps
7
Amber
Bloomfield
9am CrossFit All Levels
162 Reps
8
Anderson
Valerie
6:30pm CrossFit All Level...
109 Reps
9
Tawna
Wedin
Noon CrossFit All Levels
221 Reps
10
Annie
Lewis
9am CrossFit All Levels
190 Reps
11
Amanda
McFarland
4:30pm CrossFit All Level...
164 Reps
12
Erica
Lugo
6:30pm CrossFit All Level...
150 Reps
13
Emily
Goldman
5:30am CrossFit All Level...
137 Reps
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