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Components
Weighted Pull-ups
Pull-ups
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Pull it - Firebird CrossFit
Class
(All)
5:30am CrossFit All Levels
9AM CrossFit All Levels
11AM 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):
23 (18/5)
Workout
Pull it
weightlifting
Weighted Pull-ups (5-4-3-2-1 )
The Strict Pull-up
Pull-ups (5,4, 3, 2, 1.)
Pull-ups
WOD
Metcon (AMRAP - Reps)
Rx+
1 min. Burpee Broad Jumps
1 min. Med Ball OH Sit Ups (20/14)
1 min. DB Snatch (50/35)
4 rounds
Rx
1 min. Burpee Broad Jumps
1 min. Med Ball OH Sit Ups (20/14)
1 min. DB Snatch (35/20)
4 rounds
Fitness
1 min. Burpee Broad Jumps
1 min. Med Ball OH Sit Ups
1 min. DB Snatch
4 rounds
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, January 21, 2020
Male Clients
1
Jon
Fallon
9AM CrossFit All Levels
1 x 1 @ 111 lbs
114 w/ 2 kicks
2
Chris
“Old Man” ...
5:30pm CrossFit All Level...
1 x 1 @ 101 lbs
3
Andres
Salazar
6:30pm CrossFit All Level...
1 x 1 @ 84 lbs
4
#Derek
Wilcock
5:30pm CrossFit All Level...
1 x 1 @ 70 lbs
4
Brock
Johnson
5:30am CrossFit All Level...
1 x 1 @ 70 lbs
4
Marco
Meraz
9AM CrossFit All Levels
1 x 1 @ 70 lbs
5
Doc
Medina
9AM CrossFit All Levels
1 x 1 @ 60 lbs
6
kevin
varghese
5:30am CrossFit All Level...
1 x 1 @ 58 lbs
7
Lyman
Anderson
6:30pm CrossFit All Level...
1 x 1 @ 56 lbs
8
Aaron
Barvitz
4:30pm CrossFit All Level...
1 x 1 @ 53 lbs
8
Robert
Saenz
4:30pm CrossFit All Level...
1 x 1 @ 53 lbs
9
#Sean
Wieser
6:30pm CrossFit All Level...
1 x 1 @ 35 lbs
9
Private
11AM CrossFit All Levels
1 x 1 @ 35 lbs
9
Yaser
Alabdullah
4:30pm CrossFit All Level...
1 x 1 @ 35 lbs
10
Andrew
Guajardo
4:30pm CrossFit All Level...
1 x 1 @ 26 lbs
11
Del
Tutt
5:30pm CrossFit All Level...
1 x 1 @ 5 lbs
11
mathew
taylor
11AM CrossFit All Levels
1 x 1 @ 5 lbs
12
The
Godfather
4:30pm CrossFit All Level...
1 x 1 @ 0 lbs
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
1 x 1 @ 58 lbs
2
Savanna
Fallon
4:30pm CrossFit All Level...
1 x 1 @ 21 lbs
strict, vest + 1#
3
Catalina
Johnson
5:30pm CrossFit All Level...
1 x 1 @ 10 lbs
4
Amanda
McFarland
4:30pm CrossFit All Level...
1 x 1 @ 7.5 lbs
5
Dara
Wieser
4:30pm CrossFit All Level...
1 x 1 @ 0 lbs
1 kip up X 3 roundds
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