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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
ROWnRope - Firebird CrossFit
Class
(All)
5:30am CrossFit All Levels
9AM CrossFit All Levels
11AM CrossFit All Levels
4:30pm CrossFit All Levels
5:30pm 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):
23 (13/10)
Workout
ROWnRope
WOD
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
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, December 30, 2019
Male Clients
1
Jon
Fallon
9AM CrossFit All Levels
18:55
2
Mike
Goeglein
11AM CrossFit All Levels
20:21
3
Christopher
Lowry
5:30pm CrossFit All Level...
20:46
4
Brock
Johnson
6:30pm CrossFit All Level...
22:45
6:30 AM w/ Coach Chris
5
Brian
Prout
5:30pm CrossFit All Level...
23:44
6
#Sean
Wieser
5:30pm CrossFit All Level...
25:05
7
Will
Brown
4:30pm CrossFit All Level...
23:18
8
kevin
varghese
5:30am CrossFit All Level...
24:21
9
Jonny
Baker
5:30am CrossFit All Level...
20:19
10
Juan
Jose
11AM CrossFit All Levels
21:36
for technique
11
Aaron
Barvitz
5:30pm CrossFit All Level...
22:29
2 ROPE CLIMBS A ROUND
12
Del
Tutt
5:30pm CrossFit All Level...
23:19
1 rope climb per
13
Private
5:30am CrossFit All Level...
25:25
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
23:25
0-6:13, 8:13-13:34, 15:34-19:30, 21:30-23:25
2
Savanna
Fallon
6:30pm CrossFit All Level...
25:22
1st 10:03, 17:49, 23:33 Hang 10 Dec 11 2018 25:48
3
Kayli
Glockner
5:30pm CrossFit All Level...
13:35
4
Kate
Gonzalez
4:30pm CrossFit All Level...
19:01
5
Dara
Wieser
5:30pm CrossFit All Level...
19:48
SEATED ROPE
6
Private
6:30pm CrossFit All Level...
21:22
7
Amanda
Phox
4:30pm CrossFit All Level...
21:44
fitness
8
Erica
Lugo
6:30pm CrossFit All Level...
21:54
25:32...improved 3 min
9
Private
5:30am CrossFit All Level...
24:52
10
Catalina
Johnson
4:30pm CrossFit All Level...
0:00
did things
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