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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Rope-a-Dope - 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):
35 (19/16)
Workout
Rope-a-Dope
WOD
Metcon (Time)
Rx+ / Rx
100-m 1-arm KB OH Carry (R)
10 1-arm KB (FR) Walking Lunges (R)
3 Rope Climbs (Rx+ do 1 Leggless + 2 Reg)
100-m 1-arm KB OH Carry (L)
10 1-arm KB (FR) Walking Lunges (L)
3 rounds
KB: 32/24 / 24/16 kg
Fitness
100-m 1-arm KB OH Carry (R)
10 1-arm KB (FR) Walking Lunges (R)
9 – Ring Rows (Hard)
100-m 1-arm KB OH Carry (L)
10 1-arm KB (FR) Walking Lunges (L)
3 rounds
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, January 04, 2019
Male Clients
1
Chris
“Old Man” ...
4:30pm CrossFit All Level...
18:53
2
Brock
Johnson
5:30pm CrossFit All Level...
19:01
3
#Sean
Wieser
6:30pm CrossFit All Level...
13:58
4
Daniel
Burge
9am CrossFit All Levels
18:31
5
Brian
Welty
Noon CrossFit All Levels
18:36
6
Andres
Salazar
5:30pm CrossFit All Level...
20:05
7
Private
9am CrossFit All Levels
22:04
8
Aaron
Barvitz
4:30pm CrossFit All Level...
22:30
Damn rope climbs.....damn them to hell
9
Nicholas
Anderson
6:30pm CrossFit All Level...
13:13
10
Private
5:30am CrossFit All Level...
13:55
11
Father
Dan Vanyo
Noon CrossFit All Levels
14:09
1 Rope Climb per Round 18 lb. KB's
12
Tealdo
Teal
4:30pm CrossFit All Level...
14:33
purple and yel
13
Del
Tutt
5:30pm CrossFit All Level...
15:06
C2B > rope rest RX
14
Chad
Kobold
5:30pm CrossFit All Level...
15:12
Rx W/ 6 C2B
15
The
Godfather
Noon CrossFit All Levels
17:29
24kg, alternate arms 100, rope holds x6
16
Private
5:30am CrossFit All Level...
17:44
17
Private
9am CrossFit All Levels
22:00
18
Nicholas
Valderrama
4:30pm CrossFit All Level...
22:20
19
John
Cao
4:30pm CrossFit All Level...
23:43
3x 100m 53lbs, 3x 100m 35lbs
Female Clients
1
Kendra
Lowry
4:30pm CrossFit All Level...
18:30
2
Savanna
Fallon
6:30pm CrossFit All Level...
19:21
3
Vanessa
Burge
9am CrossFit All Levels
21:06
4
Lauren
Pew
9am CrossFit All Levels
22:20
5
Annie
Lewis
9am CrossFit All Levels
24:40
6
Catalina
Johnson
Noon CrossFit All Levels
15:25
yellow KB; 1 climb per round
7
Laurie
Perez-Fran ...
5:30pm CrossFit All Level...
15:26
Yellow KB for walk, purple KB for lunges, Seated rope climb
8
Kate
Gonzalez
6:30am CrossFit All Level...
16:03
Fitness at 36 degrees outside :(
9
Amanda
McFarland
5:30pm CrossFit All Level...
16:09
blue KB, hard ring rows fitness
10
Joy
Thomas
4:30pm CrossFit All Level...
17:30
11
Ashlyn
Eddleman
9am CrossFit All Levels
17:59
KB 16kg 9 ring rows
12
Alesha
Asijie
5:30am CrossFit All Level...
18:09
RX+ w/ 4 seated rope climb
13
amy
an
4:30pm CrossFit All Level...
18:30
yellow kb, ringrows
14
Erica
Lugo
4:30pm CrossFit All Level...
19:17
purple kb
15
Mia
McCorkel
6:30pm CrossFit All Level...
19:19
yellow KB
16
Rose
Hernandez
9am CrossFit All Levels
21:58
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