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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Lunge Sponge - 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):
28 (16/12)
Workout
Lunge Sponge
WOD
Metcon (Time)
Rx+
18 Box Jumps (24/20 in.)
15 Front-rack DB Walking Lunges (50/35 lb.)
12 Box Jumps
9 Pistols (each side)
3 rounds
Rx
18 Box Jumps (24/20 in.)
15 Front-rack DB Walking Lunges (35/20 lb.)
12 Box Jumps
9 Pistols (each side)
3 rounds
Fitness
18 Step-ups
15 Single DB Front-rack Walking Lunges
12 Step-ups
9 Single-leg Box Squats (each side)
3 rounds
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, February 06, 2020
Male Clients
1
Chris
“Old Man” ...
5:30pm CrossFit All Level...
9:44
2
Jon
Fallon
6:30pm CrossFit All Level...
10:35
3
#Sean
Wieser
5:30pm CrossFit All Level...
9:41
4
Brock
Johnson
5:30pm CrossFit All Level...
13:28
screw pistols
5
Aaron
Barvitz
4:30pm CrossFit All Level...
13:56
6
The
Godfather
4:30pm CrossFit All Level...
10:19
7
Yaser
Alabdullah
4:30pm CrossFit All Level...
11:52
Rx but pistols on 12 in. stool
8
Dan
Jenewein
4:30pm CrossFit All Level...
12:05
20lbs
9
Jeffrey
Palmer
4:30pm CrossFit All Level...
12:43
20 inch box jumps unweighted lunges 24 inch box pistols
10
jaime
mendez
6:30pm CrossFit All Level...
14:03
11
Andrew
Guajardo
4:30pm CrossFit All Level...
14:39
bench pistols
12
kevin
varghese
5:30am CrossFit All Level...
14:48
35#, step ups
13
Private
5:30am CrossFit All Level...
14:58
14
Daniel
Nosko
6:30pm CrossFit All Level...
15:33
rx except single leg bos squat (18 total) each round
15
Jonny
Baker
5:30am CrossFit All Level...
15:43
Rx except for pistols - did box squats
16
Private
5:30am CrossFit All Level...
21:19
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
9:07
2
Catalina
Johnson
4:30pm CrossFit All Level...
12:18
3
Dara
Wieser
4:30pm CrossFit All Level...
9:25
10lbs luges
4
Vanessa
Wieser
5:30pm CrossFit All Level...
9:49
10 lb dbs
5
Kate
Gonzalez
4:30pm CrossFit All Level...
11:33
6
Savanna
Fallon
5:30pm CrossFit All Level...
11:44
7
Erica
Lugo
4:30pm CrossFit All Level...
12:22
15lbs x2
8
Makayla
Baca
5:30am CrossFit All Level...
14:40
box jumps, single DB 20#, box squats
9
Christine
Rosini
6:30pm CrossFit All Level...
15:15
Elevated heel/box pistols
10
Private
6:30pm CrossFit All Level...
15:19
11
silvia
laub
6:30pm CrossFit All Level...
15:32
12
Private
5:30am CrossFit All Level...
16:05
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