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Components
Bench Press
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Shuttle Bus(t)! - 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
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):
31 (19/12)
Workout
Shuttle Bus(t)!
Weightlifting
Bench Press (3 x 3 )
Bench Press
WOD
Metcon (AMRAP - Reps)
Rx+
Tabata Shuttle Runs (8 Rounds)
Then:
25 Walking Lunges
200-m KB Front-Rack Carry (32/24 kg)
AMRAP 7 min.
Then:
Tabata Shuttle Runs (8 Rounds)
Rx
Tabata Shuttle Runs (8 Rounds)
Then:
25 Walking Lunges
200-m KB Front-Rack Carry (24/16 kg)
AMRAP 7 min.
Then:
Tabata Shuttle Runs (8 Rounds)
Fitness
Tabata Shuttle Runs (8 Rounds)
Then:
15 Walking Lunges
200-m KB Front-Rack Carry
AMRAP 7 min.
Then:
Tabata Shuttle Runs (8 Rounds)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, February 14, 2019
Male Clients
1
#Derek
Wilcock
6:30pm CrossFit All Level...
3 x 3 @ 365 lbs
2
Brock
Johnson
6:30pm CrossFit All Level...
3 x 3 @ 255 lbs
2
Private
Noon CrossFit All Levels
3 x 3 @ 255 lbs
3
Aaron
Barvitz
5:30am CrossFit All Level...
3 x 3 @ 235 lbs
4
mathew
taylor
Noon CrossFit All Levels
3 x 3 @ 225 lbs
5
Josh
Carter
9am CrossFit All Levels
3 x 3 @ 205 lbs
6
Chris
“Old Man” ...
4:30pm CrossFit All Level...
3 x 3 @ 195 lbs
6
Cody
Brown
6:30pm CrossFit All Level...
3 x 3 @ 195 lbs
6
Jon
Fallon
6:30pm CrossFit All Level...
3 x 3 @ 195 lbs
7
Francisco
Garcia
Noon CrossFit All Levels
3 x 3 @ 190 lbs
8
Brian
Kohl
Noon CrossFit All Levels
3 x 3 @ 185 lbs
8
Private
5:30am CrossFit All Level...
3 x 3 @ 185 lbs
9
Lyman
Anderson
6:30pm CrossFit All Level...
3 x 3 @ 175 lbs
10
jaime
mendez
6:30pm CrossFit All Level...
3 x 3 @ 165 lbs
10
The
Godfather
Noon CrossFit All Levels
3 x 3 @ 165 lbs
11
kevin
varghese
6:30am CrossFit All Level...
3 x 3 @ 155 lbs
11
Private
5:30am CrossFit All Level...
3 x 3 @ 155 lbs
12
Father
Dan Vanyo
Noon CrossFit All Levels
3 x 3 @ 145 lbs
13
Rodrigo
delaRosa
6:30pm CrossFit All Level...
3 x 3 @ 125 lbs
Female Clients
1
Alesha
Asijie
5:30am CrossFit All Level...
3 x 3 @ 145 lbs
1
Johna
Kobold
6:30pm CrossFit All Level...
3 x 3 @ 145 lbs
2
Kendra
Lowry
4:30pm CrossFit All Level...
3 x 3 @ 125 lbs
2
Maricela
de la Rosa
5:30am CrossFit All Level...
3 x 3 @ 125 lbs
3
Private
6:30pm CrossFit All Level...
3 x 3 @ 97.5 lbs
4
Rose
Hernandez
9am CrossFit All Levels
3 x 3 @ 90 lbs
5
Mia
McCorkel
6:30pm CrossFit All Level...
3 x 3 @ 85 lbs
5
Savanna
Fallon
6:30pm CrossFit All Level...
3 x 3 @ 85 lbs
6
Annie
Lewis
9am CrossFit All Levels
3 x 3 @ 75 lbs
6
Catalina
Johnson
6:30pm CrossFit All Level...
3 x 3 @ 75 lbs
6
Lauren
Pew
9am CrossFit All Levels
3 x 3 @ 75 lbs
7
Erica
Lugo
6:30pm CrossFit All Level...
3 x 3 @ 70 lbs
Last rep of 3rd set not complete 🙃
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