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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Rock N Roll - 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):
18 (11/7)
Workout
Rock N Roll
WOD - FBCF
Metcon (Time)
Rx+
Two Rounds
50 (alt) Single Arm Dumbbell Snatches (50/35lb)
40cal. Row
30 DB-Facing Burpees
20 Chest to Bar Pullups
Rx
Two Rounds
50 (alt) Single Arm Dumbbell Snatches (35/20lb)
40cal. Row
30 DB-Facing Burpees
20 Pullups
Fitness
20 Dumbbell Snatches
10cal. Row
10 DB-Facing Burpees
10 Jumping Pullups
5 Rounds
20 Min Time Cap
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, June 29, 2022
Male Clients
1
John
Cao
6:30pm CrossFit All Level...
20:00
Ended @ 4 pull ups
2
Alfredo
Bejarano
5:30am CrossFit All Level...
27:18
3
Lyman
Anderson
6:30pm CrossFit All Level...
19:01
4
#Derek
Wilcock
5:30pm CrossFit All Level...
20:00
time cap
4
Alex
Bentley
5:30pm CrossFit All Level...
20:00
50 alt cleans, 40 cal assbike, 30 db burpees, 20 ring rows. 10 rr...
4
Jon
Fallon
9:00am CrossFit All Level...
20:00
4
Jonny
Baker
4:30pm CrossFit All Level...
20:00
DNF Rx+ - missing the last 20 C2B
4
Jorge
Salazar
5:30pm CrossFit All Level...
20:00
only got 4 rounds (fitness)
4
Jose
Montes
4:30pm CrossFit All Level...
20:00
Round 2 20 cal row
4
justin
delsi
4:30pm CrossFit All Level...
20:00
Fitness 4 rounds 10 reps
5
Private
5:30am CrossFit All Level...
24:42
Female Clients
1
maria
cutler
9:00am CrossFit All Level...
19:43
2
Kendra
Lowry
5:30pm CrossFit All Level...
16:19
Forgot my time 12:19 or 16:19…RX w/25# DB & 18 cal bike
3
julia
vergamini
5:30pm CrossFit All Level...
20:00
4 + 30
3
Mayra
Ramirez
6:30pm CrossFit All Level...
20:00
20lb DB/40cal Row/30 step over DB-Facing Burpees/20 bent over row...
3
Sarah
Carrasco-m ...
4:30pm CrossFit All Level...
20:00
Second round 30 cal row
4
Abigayle
Stepanek
5:30am CrossFit All Level...
23:09
Sub 15# Db thrusters
5
Niki
Lajevardi- ...
5:30am CrossFit All Level...
23:27
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