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Components
40's
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Foe Dee's - Firebird CrossFit
Class
(All)
5:30am CrossFit All Levels
6:30am CrossFit All Levels
9am CrossFit All Levels
Noon 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):
41 (22/19)
Workout
Foe Dee's
WOD
40's (Time)
Rx+
40's (Time)
1km Row
40 KB Swing (32/24kgs)
40 Air Squats
40 Ring Pushups
40 Wall ball (30/20lbs)
40 Box Jumps (30/24)
800 meter run
Rx
40's (Time)
1km Row
40 KB Swing (24/16kgs)
40 Air Squats
40 Ring Pushups
40 Wall ball (20/14lbs)
40 Box Jumps (24/20)
800 meter run
Fitness
40's (Time)
500m Row
40 KB Swing (16/12kgs)
30 Air Squats
20 Pushups
30 Wall ball (14/10lbs)
40 Box Jumps (24/20)
400 meter run
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, November 19, 2018
Male Clients
1
Chris
“Old Man” ...
5:30pm CrossFit All Level...
20:03
2
Brock
Johnson
5:30pm CrossFit All Level...
21:59
3
Francisco
Garcia
4:30pm CrossFit All Level...
24:15
4
#Derek
Wilcock
6:30pm CrossFit All Level...
27:41
love wall balls and run :\
5
Jon
Fallon
5:30pm CrossFit All Level...
19:07
6
Andres
Salazar
5:30pm CrossFit All Level...
19:44
7
Brian
Welty
4:30pm CrossFit All Level...
21:45
8
Lyman
Anderson
6:30pm CrossFit All Level...
21:54
9
Aaron
Barvitz
5:30pm CrossFit All Level...
25:25
10
John
Cao
5:30pm CrossFit All Level...
26:14
11
Brian
Prout
4:30pm CrossFit All Level...
27:39
12
Private
Noon CrossFit All Levels
28:32
13
Thomas
Badger
4:30pm CrossFit All Level...
13:37
fitness all movements x20
14
The
Godfather
5:30pm CrossFit All Level...
14:10
fit reps, rx weight, step ups
15
Del
Tutt
5:30pm CrossFit All Level...
19:47
40 sits up sub for 40 Box Js, Row
16
Private
9am CrossFit All Levels
20:33
17
Luis
Solis
5:30pm CrossFit All Level...
21:58
18
Ron
Fleming
5:30pm CrossFit All Level...
22:47
Fitness movements withh RX numberrs
19
Aaron
Fitch
6:30pm CrossFit All Level...
23:14
Push Ups, 10lb Ball, 20in Jumps
20
Private
5:30am CrossFit All Level...
23:50
21
Brian
Kohl
9am CrossFit All Levels
24:39
14lbs Wall Balls
22
kevin
varghese
6:30am CrossFit All Level...
27:20
14 lb to 9 ft, 16 kg kb
Female Clients
1
brittany
kunz
5:30am CrossFit All Level...
20:30
2
Kendra
Lowry
5:30pm CrossFit All Level...
21:04
3
Mia
McCorkel
6:30pm CrossFit All Level...
21:48
4
Savanna
Fallon
5:30pm CrossFit All Level...
29:58
5
valerie
anderson
6:30pm CrossFit All Level...
15:13
6
Kaitlin
Welty
4:30pm CrossFit All Level...
16:00
FItness
7
Hilary
Thomas
4:30pm CrossFit All Level...
16:46
straight outta fitness. pur kb, box pushups, 6#, stepups
8
Annie
Lewis
9am CrossFit All Levels
19:49
rx reps
9
Catalina
Johnson
5:30pm CrossFit All Level...
20:07
800m x2 instead of rowing; knee push-ups; 10#WB, 12kg kettlebell
9
Lauren
Pew
9am CrossFit All Levels
20:07
rx reps, knee PU, blue line, step ups
10
Rose
Hernandez
Noon CrossFit All Levels
20:38
rx reps, knee push ups, step ups
11
amy
an
5:30pm CrossFit All Level...
21:22
800m run, 12kg KB swings, 12 lb WB, box steps, 800 m
12
Johna
Kobold
5:30pm CrossFit All Level...
22:04
Just keep moving💪🏽
13
Ashlyn
Eddleman
5:30pm CrossFit All Level...
22:28
800m run times 2 40 reps for each 12kgs kb swings 10# wall balls
14
Amanda
McFarland
4:30pm CrossFit All Level...
22:42
rx scale knee pushuos wb14, kb 16kg
15
Amanda
Phox
Noon CrossFit All Levels
23:03
RX reps: knu, ykb, gwb, 800 @ 5:28 :(
16
Erica
Lugo
5:30pm CrossFit All Level...
23:13
800m run X 2; purple kb; 6lb ball; knee pu's
17
Private
5:30pm CrossFit All Level...
23:24
18
Caren
Trahan
5:30pm CrossFit All Level...
23:42
1,000 m row, 12k KB, air squats, push ups, 10# WB, step ups 20", ...
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