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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
1..2..3.. - 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):
34 (19/15)
Workout
1..2..3..
WOD - FBCF
Metcon (4 Rounds for reps)
Rx+
20/12-cal. Bike
With the time remaining in 3 min., perform:
AMRAP Strict Pull-ups
2 rounds
20/12-cal. Bike
With the time remaining in 3 min., perform:
AMRAP Strict HSPUs
2 rounds
Rx
20/12-cal. Bike
With the time remaining in 3 min., perform:
AMRAP Pull-ups
2 rounds
20/12-cal. Bike
With the time remaining in 3 min., perform:
AMRAP HSPUs
2 rounds
Fitness
12/8-cal. Bike
With the time remaining in 3 min., perform:
AMRAP Strict Ring Rows
2 rounds
12/8-cal. Bike
With the time remaining in 3 min., perform:
AMRAP Seated DB Press
2 rounds
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, May 13, 2021
Male Clients
1
Brock
Johnson
5:30pm CrossFit All Level...
64 Total Reps
2
Chris
“Old Man” ...
5:30pm CrossFit All Level...
59 Total Reps
3
#Sean
Wieser
5:30pm CrossFit All Level...
57 Total Reps
4
Brian
Prout
5:30pm CrossFit All Level...
56 Total Reps
5
Jon
Fallon
9:00am CrossFit All Level...
47 Total Reps
6
Jade
Fielder
4:30pm CrossFit All Level...
30 Total Reps
7
#Derek
Wilcock
5:30pm CrossFit All Level...
50 Total Reps
8
corey
shilhanek
5:30am CrossFit All Level...
44 Total Reps
9
Private
5:30am CrossFit All Level...
41 Total Reps
10
alan
cantu
5:30am CrossFit All Level...
100 Total Reps
11
The
Godfather
5:30pm CrossFit All Level...
77 Total Reps
12
Jonny
Baker
5:30am CrossFit All Level...
76 Total Reps
25# seated press Kipping
13
Michael
Mowry
5:30am CrossFit All Level...
67 Total Reps
Right shoulder sore, substitute 95# back squats and alt lunges
14
Private
6:30pm CrossFit All Level...
60 Total Reps
15
Alex
Bentley
4:30pm CrossFit All Level...
59 Total Reps
20 cal, strict pull ups, box pike pushups
16
Lyman
Anderson
6:30pm CrossFit All Level...
54 Total Reps
legs only on AS. 48.9 cal total of all 4 rounds
17
The
Rooster
6:30pm CrossFit All Level...
52 Total Reps
18
jaime
mendez
6:30pm CrossFit All Level...
51 Total Reps
19
kevin
varghese
6:30pm CrossFit All Level...
47 Total Reps
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
69 Total Reps
2
julia
vergamini
5:30pm CrossFit All Level...
48 Total Reps
3
Christine
Rosini
6:30pm CrossFit All Level...
37 Total Reps
4
Savanna
Fallon
9:00am CrossFit All Level...
32 Total Reps
5
Kasie
Shadduck
6:30pm CrossFit All Level...
114 Total Reps
6
Blanca
Beltran
5:30am CrossFit All Level...
110 Total Reps
7
Talia
Sanchez Ni ...
6:30pm CrossFit All Level...
102 Total Reps
8
FRANCES
SALAS
5:30am CrossFit All Level...
86 Total Reps
9
Private
5:30am CrossFit All Level...
72 Total Reps
10
Private
6:30pm CrossFit All Level...
60 Total Reps
10
Roxanne
Beltran
5:30am CrossFit All Level...
60 Total Reps
11
Isabella
Rosini
6:30pm CrossFit All Level...
55 Total Reps
banded pull ups seated press #15
12
Olga
Soto
6:30pm CrossFit All Level...
46 Total Reps
1st -10 banded pull ups 2nd-20 ring rows 3rd-10 kipping hspu's 4t...
13
Catalina
Johnson
9:00am CrossFit All Level...
33 Total Reps
10cal; 5strict/5kip; 1 ab mat kip hspu
14
valerie
anderson
9:00am CrossFit All Level...
21 Total Reps
8 cal PU HSPU w/mat
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