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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Swinger - 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):
28 (15/13)
Workout
Swinger
WOD - FBCF
Metcon (Time)
Rx+
100 KB Swing (32/24kg)
Every time you put the KB down,
perform 100m Front rack walk with KB
Rest 2min
800m Waiters Carry with KB
Every time you put the KB down, perform 10 KB Swings
Rx
100 KB Swing (24/16kg)
Every time you put the KB down, perform 100m Front rack walk with KB
Rest 2min
800m Waiters Carry with KB
Every time you put the KB down, perform 10 KB Swings
Fitness
70 KB Swing
Every time you put the KB down, perform 100m Front rack walk with KB
Rest 2min
800m Waiters Carry with KB
Every time you put the KB down, perform 10 KB Swings
25min Time Cap
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, September 21, 2022
Male Clients
1
Aaron
Barvitz
5:30pm CrossFit All Level...
21:24
2
Mark
Rogers
9:00am CrossFit All Level...
22:12
3
#Sean
Wieser
5:30pm CrossFit All Level...
24:47
4
Alex
Bentley
5:30pm CrossFit All Level...
27:50
yuck
5
Jessie
Ramirez
6:30pm CrossFit All Level...
16:40
RX with 16kg KB
6
John
Cao
11:00am CrossFit All Leve...
18:01
35#, 100, 800m, 3m KB, 15m overhead. Did 100m front rack carry (i...
7
Leon
Manfredi
9:00am CrossFit All Level...
19:03
100 swings yellow
8
Jon
Fallon
9:00am CrossFit All Level...
19:53
blue
9
Jorge
Salazar
4:30pm CrossFit All Level...
20:17
blue KB
10
Private
5:30am CrossFit All Level...
21:30
11
Troy
Thomas
6:30pm CrossFit All Level...
21:56
16kg
12
Yaser
Alabdullah
6:30pm CrossFit All Level...
22:57
Rx (16kg - Blue KB)
13
Davinder
Singh
4:30pm CrossFit All Level...
23:10
blue KB swings 80, blue Waiter carry 600 m 5 times broken
14
#Derek
Wilcock
5:30pm CrossFit All Level...
25:00
RX+ DNF 125m overhead
15
Alfredo
Bejarano
5:30am CrossFit All Level...
25:26
16 Kg KB
Female Clients
1
Maron
Walker
11:00am CrossFit All Leve...
19:16
2
Kendra
Lowry
4:30pm CrossFit All Level...
19:47
10KBS w/ every arm OHC switch
3
Nadya
Buttigieg
9:00am CrossFit All Level...
14:25
scale 12 kg russian kb swings,front rack carry instead of waiter ...
4
Dara
Wieser
4:30pm CrossFit All Level...
14:40
18lbs 100 swing no break
5
Olga
Soto
6:30pm CrossFit All Level...
15:20
#8kg
6
Isabella
Rosini
6:30pm CrossFit All Level...
15:50
RX reps & rounds #18 KB
7
Mayra
Ramirez
6:30pm CrossFit All Level...
16:08
12kg
8
Stephanie
Cheng
6:30pm CrossFit All Level...
17:18
9
Carrie
Carpenter
6:30pm CrossFit All Level...
18:47
First half yellow second half purple 💀
10
Private
5:30am CrossFit All Level...
19:39
11
Christine
Rosini
6:30pm CrossFit All Level...
21:00
Rx except 1 400m run unbroken, I time capped myself
12
Sarah
Carrasco-m ...
4:30pm CrossFit All Level...
21:50
Yellow KB, 75KB Swings, Waiters/farmers/front rack carrys
13
Savanna
Fallon
9:00am CrossFit All Level...
23:32
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