Show Workout in Full Screen
Auto Scroll Page
Components
Metcon
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Rowpn - 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):
24 (16/8)
Workout
Rowpn
WOD - FBCF
Metcon (Time)
Rx+
1-k Row
6 Rope Climbs
Rest 2 min.
750-m Row
5 Rope Climbs
Rest 2 min.
500-m Row
4 Rope Climbs
Rest 2 min.
250-m Row
3 Rope Climbs
Rx
1-k Row
4 Rope Climbs
Rest 2 min.
750-m Row
3 Rope Climbs
Rest 2 min.
500-m Row
2 Rope Climbs
Rest 2 min.
250-m Row
1 Rope Climbs
Fitness
1-k Row
5 Seated Rope Climbs
Rest 2 min.
750-m Row
4 Seated Rope Climbs
Rest 2 min.
500-m Row
3 Seated Rope Climbs
Rest 2 min.
250-m Row
2 Seated Rope Climbs
WOD - Home Gym
Metcon (Time)
1k Run
20 DB Hang Squat Cleans
Rest 2 min.
800-m Run
15 Hang Squat Cleans
Rest 2 min.
400-m Run
10 DB Hang Squat Cleans
Rest 2 min.
200-m Run
5 DB Hang Squat Cleans
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, December 22, 2020
Male Clients
1
Jon
Fallon
5:30pm CrossFit All Level...
19:22
2
Christopher
Lowry
5:30pm CrossFit All Level...
20:08
3
Alex
Bentley
4:30pm CrossFit All Level...
20:25
4
#Sean
Wieser
4:30pm CrossFit All Level...
22:39
5
Brock
Johnson
11:00am CrossFit All Leve...
23:20
202 lbs
6
Brian
Prout
5:30pm CrossFit All Level...
23:25
7
Michael
Mowry
9:00am CrossFit All Level...
24:54
8
Jonny
Baker
5:30am CrossFit All Level...
20:09
9
Andres
Salazar
5:30pm CrossFit All Level...
21:50
10
Private
5:30am CrossFit All Level...
22:07
11
Lyman
Anderson
6:30pm CrossFit All Level...
22:09
12
#Derek
Wilcock
4:30pm CrossFit All Level...
22:17
13
John
Iskandar
5:30pm CrossFit All Level...
26:10
14
Trent
Rasmussen
4:30pm CrossFit All Level...
20:48
3 rc's; rest fitness
15
Private
11:00am CrossFit All Leve...
21:39
16
Private
11:00am CrossFit All Leve...
0:00
Female Clients
1
julia
vergamini
5:30pm CrossFit All Level...
24:02
2
Savanna
Fallon
4:30pm CrossFit All Level...
25:46
3
Catalina
Johnson
11:00am CrossFit All Leve...
29:43
4
Isabella
Rosini
6:30pm CrossFit All Level...
16:58
rope climb foot lock practice to count
5
Caroline
Rosini
6:30pm CrossFit All Level...
17:01
Rope lock practice to count
6
Private
5:30am CrossFit All Level...
22:43
7
Lauren
Pew
9:00am CrossFit All Level...
23:40
8
Kendra
Lowry
Home Gym 7:30PM
0:00
2 mi ass bike, 3 sets of 10 strict toes to bar
Loading...
Powered By Wodify