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Components
The Seven
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Seven - Firebird CrossFit
Class
(All)
9am CrossFit All Levels
Open Gym
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
15 (7/8)
Workout
Seven
WOD
The Seven (Time)
7 Rounds For Time
7 Handstand Push-Ups
7 Thrusters (135/95 lb)
7 Knees-to-Elbows
7 Deadlifts (245/165 lb)
7 Burpees
7 Kettlebell Swings (2/1.5 pood)
7 Pull-Ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven
click here
Rx+
7 Handstand Push-ups
7 Thrusters (135/95 lb.)
7 Knees-to-Elbows
7 Deadlifts (245/165 lb.)
7 Burpees
7 KB Swings (24/16 kg.)
7 Pull-ups
7 rounds
Rx
7 Handstand Push-ups
7 Thrusters (95/65 lb.)
7 Knees-to-Elbows
7 Deadlifts (185/135 lb.)
7 Burpees
7 KB Swings (24/16 kg.)
7 Pull-ups
7 rounds
Fitness
7 Pike Push-ups / Push Up
7 Thrusters
7 Sit-ups
7 Deadlifts
7 Burpees
7 KB Swings
7 Ring Rows
7 rounds
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, February 16, 2019
Male Clients
1
Chris
“Old Man” ...
9am CrossFit All Levels
39:14
2
Brock
Johnson
9am CrossFit All Levels
44:56
3
Andres
Salazar
9am CrossFit All Levels
32:19
Rx with #135 #75
4
Chad
Kobold
9am CrossFit All Levels
32:48
5
Cody
Brown
9am CrossFit All Levels
35:34
Fake rx
6
Francisco
Garcia
9am CrossFit All Levels
36:34
7
John
Iskandar
9am CrossFit All Levels
48:41
Rx except Pike pushups
Female Clients
1
Kendra
Lowry
9am CrossFit All Levels
35:22
2
Private
9am CrossFit All Levels
31:34
3
Johna
Kobold
9am CrossFit All Levels
31:47
scaled everything but the weight
3
Maron
Walker
9am CrossFit All Levels
31:47
RX weight
4
Catalina
Johnson
9am CrossFit All Levels
32:31
Pikes and bands and ALL sorts of scaling
5
valerie
anderson
9am CrossFit All Levels
34:34
hspus 1st 2rounds then strict w abmat rx pullups 45
6
Mia
McCorkel
9am CrossFit All Levels
36:47
baby Rx
7
Amanda
McFarland
9am CrossFit All Levels
37:42
banded pu/ rest as prescribed
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