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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Push it Real Good - 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):
34 (20/14)
Workout
Push it Real Good
WOD
Metcon (AMRAP - Reps)
Rx+
Row 25/15 Cal.
10 Push Presses (115/75 lb.)
10 Burpees
With time remaining in 5 min. perform:
Alt. DB Turkish Get-ups
(50/35 lb.)
3 rounds
Rx
Row 25/15 Cal.
10 Push Presses (95/55 lb.)
10 Burpees
With time remaining in 5 min. perform:
Alt. DB Turkish Get-ups
(35/25 lb.)
3 rounds
Fitness
Row 20/10 Cal.
10 Push Presses
10 Burpees
With time remaining in 5 min. perform:
Alt. DB Turkish Get-ups
3 rounds
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, February 13, 2020
Male Clients
1
Chris
“Old Man” ...
5:30pm CrossFit All Level...
25 Reps
9,6,10
2
Brock
Johnson
5:30pm CrossFit All Level...
24 Reps
3
#Sean
Wieser
5:30pm CrossFit All Level...
20 Reps
4
#Derek
Wilcock
5:30pm CrossFit All Level...
13 Reps
6,4,3
5
Private
11AM CrossFit All Levels
10 Reps
6
Jon
Fallon
9AM CrossFit All Levels
28 Reps
7
Brian
Welty
6:30pm CrossFit All Level...
22 Reps
8
Doc
Medina
9AM CrossFit All Levels
15 Reps
8
Jonny
Baker
5:30am CrossFit All Level...
15 Reps
9
jaime
mendez
6:30pm CrossFit All Level...
13 Reps
10
Lyman
Anderson
6:30pm CrossFit All Level...
12 Reps
10
The
Godfather
4:30pm CrossFit All Level...
12 Reps
11
Michael
Mowry
5:30am CrossFit All Level...
11 Reps
12
kevin
varghese
5:30am CrossFit All Level...
10 Reps
13
Daniel
Nosko
6:30pm CrossFit All Level...
9 Reps
spicy
14
Deuce
News
5:30pm CrossFit All Level...
8 Reps
14
Jessie
Ramirez
5:30pm CrossFit All Level...
8 Reps
14
Private
5:30am CrossFit All Level...
8 Reps
15
Ron
Fleming
5:30pm CrossFit All Level...
6 Reps
16
Yaser
Alabdullah
4:30pm CrossFit All Level...
12 Reps
Rx reps (75 lbs PP) (25 lbs TGU)
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
32 Reps
12, 10, 10
2
Allex
Socha
11AM CrossFit All Levels
26 Reps
3
Kate
Gonzalez
4:30pm CrossFit All Level...
25 Reps
4
Lauren
Pew
9AM CrossFit All Levels
22 Reps
5
Amanda
McFarland
6:30pm CrossFit All Level...
21 Reps
6
amy
an
5:30pm CrossFit All Level...
19 Reps
7
Annie
Lewis
9AM CrossFit All Levels
18 Reps
7
Savanna
Fallon
5:30pm CrossFit All Level...
18 Reps
8
Kaitlin
Welty
6:30pm CrossFit All Level...
12 Reps
8
Private
5:30am CrossFit All Level...
12 Reps
9
Mayra
Ramirez
5:30pm CrossFit All Level...
20 Reps
12 cal bike 35# Kickout then box push-ups Plank rows 35w
10
Hilary
Thomas
5:30pm CrossFit All Level...
15 Reps
11
Erica
Lugo
5:30pm CrossFit All Level...
13 Reps
15 cal/ 10db/ 35lb bar
12
Isabella
Rosini
6:30pm CrossFit All Level...
10 Reps
15 cal row 35l push press
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