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Components
5k Run
5k Row
3k Run
3k Row
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Fitness Testing Day 9 - 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
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
5 (4/1)
Workout
Fitness Testing Day 9
WOD
5k Run (Time)
Max Effort 5k Run
5k Route - 1 mile route 2x with no turning into gym. then 3rd mile turn into gym, cross finish line then proceed to run 300m x 2 for your time.
5k Row (Time)
Max Effort 5k Row
5k Row
3k Run (Time)
Max Effort 3k Run
The 3k Route is the 1 mile route twice (at the end of your first loop do not come back to start line, run straignt past the gym)
3k Row (Time)
Max Effort 3000m Row
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, January 20, 2023
Male Clients
1
Michael
Mowry
5:30pm CrossFit All Level...
26:04
Grove route in 2022, Baseline route in 2021
2
Jon
Fallon
4:30pm CrossFit All Level...
29:15
3
Troy
Thomas
6:30pm CrossFit All Level...
29:26
4
Alfredo
Bejarano
5:30am CrossFit All Level...
22:35
5K row
Female Clients
1
Mariah
Paz
4:30pm CrossFit All Level...
30:24
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