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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Time to step it up! - 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):
36 (20/16)
Workout
Time to step it up!
WOD
Metcon (Time)
Rx+
30 Step-ups (50/35 lb. DB)
15 Alt. Turkish Get-ups
30/25 Cal. Assault Bike
3 rounds
Rx
30 Step-ups (35/20 lb. DB)
15 Alt. Turkish Get-ups
25/20 Cal. Assault Bike
3 rounds
Fitness
20 Step-ups
10 Alt. Turkish Get-ups
20/15 Cal. Assault Bike
3 rounds
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, January 07, 2019
Male Clients
1
Chris
“Old Man” ...
5:30pm CrossFit All Level...
20:30
2
Brock
Johnson
9am CrossFit All Levels
22:57
Rx weight and reps. 20 in box
3
Brian
Welty
4:30pm CrossFit All Level...
23:10
4
Jon
Fallon
6:30pm CrossFit All Level...
24:49
21"
5
#Sean
Wieser
5:30pm CrossFit All Level...
26:20
6
Lyman
Anderson
6:30pm CrossFit All Level...
27:26
7
Andres
Salazar
5:30pm CrossFit All Level...
27:58
8
Michael
Mowry
5:30pm CrossFit All Level...
28:34
9
Del
Tutt
5:30pm CrossFit All Level...
28:38
10
Aaron
Barvitz
5:30am CrossFit All Level...
34:13
24” box....Spicy AF
11
Private
Noon CrossFit All Levels
37:43
12
Rodrigo
delaRosa
6:30am CrossFit All Level...
22:49
wt166lb, 15bl step ups,, 20lb turk, 20 cal bike
13
Private
4:30pm CrossFit All Level...
23:07
14
Trent
Rasmussen
6:30am CrossFit All Level...
25:23
1st round RX scheme @ 35 su's/15 TGU's/25 AB 2 round fitness @ 20...
15
kevin
varghese
6:30am CrossFit All Level...
25:39
20 LBS RX reps
16
Luis
Solis
5:30pm CrossFit All Level...
25:55
25DB
17
Chad
Kobold
5:30pm CrossFit All Level...
29:43
Rx reps & Weight W/Row
18
John
Iskandar
5:30pm CrossFit All Level...
33:03
Rx scheme, 26 KB
19
Private
5:30am CrossFit All Level...
34:15
20
The
Godfather
Noon CrossFit All Levels
36:48
rx reps...35 x2 rounds, 25 x1
Female Clients
1
brittany
kunz
5:30am CrossFit All Level...
32:07
2
Kendra
Lowry
5:30pm CrossFit All Level...
16:20
3
Alesha
Asijie
5:30am CrossFit All Level...
25:46
4
Kate
Gonzalez
6:30am CrossFit All Level...
27:17
5
Savanna
Fallon
6:30pm CrossFit All Level...
27:28
6
Lauren
Pew
9am CrossFit All Levels
28:06
7
Ashlyn
Eddleman
4:30pm CrossFit All Level...
28:36
8
Kaitlin
Welty
Noon CrossFit All Levels
32:05
First RX!!!
9
Johna
Kobold
5:30pm CrossFit All Level...
17:03
row ww/ 15#
10
Caren
Trahan
5:30pm CrossFit All Level...
18:35
15# Step Ups, 15 cal
11
Joy
Thomas
5:30pm CrossFit All Level...
19:52
20 step/15 turkish/15 cal row
12
Erica
Lugo
5:30pm CrossFit All Level...
20:37
10lb db/ row
13
Private
5:30am CrossFit All Level...
20:55
14
Maricela
de la Rosa
6:30am CrossFit All Level...
23:40
187lbs, 10lb step-ups & turkish, 15 cal. bike
15
amy
an
5:30pm CrossFit All Level...
27:22
row
16
alexandra
bayona
5:30pm CrossFit All Level...
28:30
purple KB
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