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Components
Metcon
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
500 x 5 - Firebird CrossFit
Class
(All)
5:30am 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):
29 (14/15)
Workout
500 x 5
WOD
Metcon (Time)
Rx
Row 500 m
50 Air Squats
Row 500 m
50 MB Russian Twists (14/10 lb.)
Row 500 m
50 Sit-ups
Row 500 m
50 Box Jumps (24/20″)
Row 500 m
Metcon (Time)
*Performed with a partner!
* Each partner does all the work
Rx
Row 500 m
50 Air Squats
Row 500 m
50 MB Russian Twists (14/10 lb.)
Row 500 m
50 Sit-ups
Row 500 m
50 Box Jumps (24/20″)
Row 500 m
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, May 24, 2019
Male Clients
1
Chris
“Old Man” ...
5:30pm CrossFit All Level...
16:01
2
Jon
Fallon
9am CrossFit All Levels
16:41
3
jason
woodall
5:30am CrossFit All Level...
16:52
1120 m .7 miles assault bike
4
Brock
Johnson
5:30pm CrossFit All Level...
17:09
Solo
5
Michael
Mowry
5:30am CrossFit All Level...
17:31
6
Andres
Salazar
5:30pm CrossFit All Level...
17:34
7
Francisco
Garcia
4:30pm CrossFit All Level...
18:28
8
Brian
Welty
Noon CrossFit All Levels
18:29
9
The
Godfather
5:30pm CrossFit All Level...
20:25
10
Private
5:30am CrossFit All Level...
24:30
11
Ryan
Stoner
5:30am CrossFit All Level...
20:58
12
Private
5:30am CrossFit All Level...
23:56
13
Private
5:30am CrossFit All Level...
24:33
14
Rodrigo
delaRosa
9am CrossFit All Levels
26:04
10lb mb
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
17:24
2
amy
an
4:30pm CrossFit All Level...
22:06
I did box jumps! #softsquishybox
3
Mia
McCorkel
6:30pm CrossFit All Level...
22:17
4
Lauren
Pew
9am CrossFit All Levels
22:34
5
Theresa
Thai
9am CrossFit All Levels
22:49
6
Alesha
Asijie
5:30am CrossFit All Level...
24:10
14# MB oops!
7
Savanna
Fallon
6:30pm CrossFit All Level...
25:39
8
Johna
Kobold
5:30am CrossFit All Level...
21:09
jumped to small red box
9
Kaitlin
Welty
Noon CrossFit All Levels
22:02
Green MB
10
Private
5:30am CrossFit All Level...
23:12
11
valerie
anderson
6:30pm CrossFit All Level...
23:24
rx except jump to plates
12
Private
6:30pm CrossFit All Level...
23:29
12
Maricela
de la Rosa
9am CrossFit All Levels
23:29
12" Box jumps, 6#MB
13
Makayla
Baca
5:30am CrossFit All Level...
24:21
14
christina
chaney
6:30pm CrossFit All Level...
29:57
35 sit-ups - 15 crunches Box jump = 2 45plates
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