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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
HQ - 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):
30 (16/14)
Workout
HQ
*CrossFit.com Oct. 31, 2018
WOD
Metcon (AMRAP - Reps)
Rx+
Max reps Strict Pull-ups
Max reps Shoulder Presses (95/65 lb.)
Max-Calorie Row in 20 sec.
Max Hanging L-sit Hold
3 rounds
Rx
Max reps Strict Pull-ups
Max reps Shoulder Presses (75/45 lb.)
Max-Calorie Row in 20 sec.
Max Hanging L-sit Hold
3 rounds
Fitness
Max reps Ring Row
Max reps Shoulder Presses
Max-Calorie Row in 20 sec.
Max Hanging Chair sit hold
3 rounds
Start a clock and begin an attempt at each exercise every 3 min.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, January 30, 2019
Male Clients
1
Chris
“Old Man” ...
5:30pm CrossFit All Level...
218 Reps
44,40,32,102
2
Jon
Fallon
5:30pm CrossFit All Level...
209 Reps
45,38,34,89
3
#Sean
Wieser
5:30pm CrossFit All Level...
169 Reps
22,44,33,70
4
Brock
Johnson
5:30am CrossFit All Level...
167 Reps
33PU, 57SP, 40row, 37Lsit
5
Francisco
Garcia
Noon CrossFit All Levels
154 Reps
8,7,5=(20) 18,15,12=(45) 14,13,12=(39) 15,17,18=(50)
6
The
Godfather
Noon CrossFit All Levels
122 Reps
39, 42, 41
7
Aaron
Barvitz
5:30am CrossFit All Level...
94 Reps
8
Cody
Brown
6:30pm CrossFit All Level...
222 Reps
44pu,43sp, 29row, 106Lsit
9
Lyman
Anderson
6:30pm CrossFit All Level...
179 Reps
10
John
Iskandar
6:30pm CrossFit All Level...
163 Reps
29, 46, 22, 66
11
Rodrigo
delaRosa
6:30pm CrossFit All Level...
219 Reps
55lb bb , 45 ring rw, shldr press 45
12
Private
5:30am CrossFit All Level...
210 Reps
13
Mike
Rogers
6:30pm CrossFit All Level...
193 Reps
Injured shoulder- fitness, 20 lb DB’s shoulder press.
14
Nicholas
Valderrama
4:30pm CrossFit All Level...
162 Reps
70lb shoulder press
15
leo
galaz
9am CrossFit All Levels
161 Reps
15
Private
Noon CrossFit All Levels
161 Reps
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
177 Reps
10, 10, 11 / 20, 20, 20 / 7, 7, 8 / 22, 22, 20
2
Mia
McCorkel
6:30pm CrossFit All Level...
165 Reps
3
Savanna
Fallon
6:30pm CrossFit All Level...
124 Reps
4
valerie
anderson
6:30pm CrossFit All Level...
106 Reps
5
Amanda
McFarland
6:30pm CrossFit All Level...
362 Reps
43 ring/50shd 45/ cal 14/255 chair
6
Private
6:30pm CrossFit All Level...
246 Reps
7
Lauren
Pew
9am CrossFit All Levels
212 Reps
blue band, 55# press
8
Danielle
Nelson
5:30pm CrossFit All Level...
195 Reps
SP 84, cr 15, HC 39, RR 57
9
Maricela
de la Rosa
5:30am CrossFit All Level...
184 Reps
45# SP
10
Erica
Lugo
5:30pm CrossFit All Level...
183 Reps
35lb bar
11
alexandra
bayona
5:30pm CrossFit All Level...
149 Reps
12
Rose
Hernandez
Noon CrossFit All Levels
145 Reps
45#
13
Private
5:30am CrossFit All Level...
140 Reps
14
Tara
Flores
5:30pm CrossFit All Level...
139 Reps
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