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Components
Metcon
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Lake Creek - 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):
27 (16/11)
Workout
Lake Creek
WOD - FBCF
Metcon (Time)
Rx+ / Rx
25 Pull-ups
35 Hang Power Snatches (95/65) (75/45)
50 Wall Balls (20/14 lb.)
Rest 2 min.
50 Wall Balls
35 Hang Power Snatches
25 Pull-ups
Fitness
25 Ring Rows
35 Hang Power Snatches
50 Wall Balls
Rest 2 min.
50 Wall Balls
35 Hang Power Snatches
25 Ring Rows
WOD - Home Gym
Metcon (Time)
25 Push-ups
35 DB Hang Power Snatches
50 DB Thrusters (25 Each Arm)
Rest 2 min.
50 DB Thrusters (25 Each Arm)
35 DB Hang Power Snatches
25 Push-ups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, September 28, 2020
Male Clients
1
Brian
Prout
5:30pm CrossFit All Level...
19:47
2
#Derek
Wilcock
5:30pm CrossFit All Level...
22:00
8:53, 10:53-22:00
3
Chris
“Old Man” ...
5:30pm CrossFit All Level...
16:27
4
#Sean
Wieser
4:30pm CrossFit All Level...
20:53
5
Private
11:00am CrossFit All Leve...
25:30
6
Jon
Fallon
9:00am CrossFit All Level...
17:14
mash up
7
Phresh
Prince of ...
4:30pm CrossFit All Level...
18:55
ahaha... BAHAHAHAHAHA
8
The
Godfather
4:30pm CrossFit All Level...
19:43
9
Lyman
Anderson
6:30pm CrossFit All Level...
20:32
KNOW WHERE YOU LIVE
10
Private
5:30am CrossFit All Level...
23:03
11
Juan
Jose
11:00am CrossFit All Leve...
23:38
Ring rows, 45, and 20lbs x 50
12
Brock
Johnson
9:00am CrossFit All Level...
23:52
25 pullup, 35cal bike, 50wb 20#
13
Ron
Fleming
5:30pm CrossFit All Level...
24:33
FML!!! 65lbs, 14wb
14
Jonny
Baker
5:30am CrossFit All Level...
24:57
Pullups, 14# wb 65/45 snatches
15
Marco
Meraz
9:00am CrossFit All Level...
25:00
16
Jacob
Arroyos
5:30am CrossFit All Level...
25:11
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
13:52
0-5:15, 7:14-13:52
2
Maron
Walker
11:00am CrossFit All Leve...
19:12
3
Annie
Lewis
9:00am CrossFit All Level...
21:01
4
Savanna
Fallon
4:30pm CrossFit All Level...
30:00
5
Catalina
Johnson
11:00am CrossFit All Leve...
17:10
6
Kate
Gonzalez
4:30pm CrossFit All Level...
17:29
7
Private
6:30pm CrossFit All Level...
17:32
8
Lauren
Pew
9:00am CrossFit All Level...
18:24
9
Hilary
Thomas
4:30pm CrossFit All Level...
21:00
Rx wt / ring rows
10
Private
5:30am CrossFit All Level...
22:23
11
amy
an
5:30am CrossFit All Level...
22:51
Excited weights. Ring rows
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