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Components
Metcon
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
The Guardian - 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):
14 (8/6)
Workout
The Guardian
WOD - FBCF
Metcon (Time)
Rx+ / Rx
750-m Row
9 Ring Muscle-ups / 12 C2Bar Pullups
10 Hang Power Cleans (95/65 lb.)
Rest 90 seconds
3 rounds
Fitness
500-m Row
12 Banded Pullups
10 Hang Power Cleans
Rest 90 seconds
3 rounds
WOD - Home Gym
Metcon (AMRAP - Rounds and Reps)
8 Single DB Clusters
10 DB Back Squats (single DB)
AMRAP 20 min.
Every 2 min. perform
20 Double-unders / Single Unders
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, October 02, 2020
Male Clients
1
Chris
“Old Man” ...
5:30pm CrossFit All Level...
19:06
Failed 3 MU's. Thx Lyman
2
Jon
Fallon
11:00am CrossFit All Leve...
19:57
3
Brian
Prout
5:30pm CrossFit All Level...
15:53
3:55, 9:50, 15:53
4
Jonny
Baker
5:30am CrossFit All Level...
19:19
5
Brock
Johnson
9:00am CrossFit All Level...
22:42
switched to rx after 7 MU in the second round
6
jaime
mendez
6:30pm CrossFit All Level...
17:28
7
Private
11:00am CrossFit All Leve...
19:57
8
Private
5:30am CrossFit All Level...
20:28
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
16:56
0-4:14, 5:44-10:27, 11:57-16:56
2
Savanna
Fallon
4:30pm CrossFit All Level...
27:24
#coachedmyself 7:14, 8:44-16:42, 19:12-27:24
3
Private
5:30am CrossFit All Level...
16:22
4
Catalina
Johnson
11:00am CrossFit All Leve...
20:07
600m run/kipping pullups/65lb bb
5
amy
an
5:30am CrossFit All Level...
20:34
RX weight and reps. pullups
6
Blanca
Beltran
5:30am CrossFit All Level...
21:07
Green Band / 45lbs
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