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Components
The Don
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
The DON - 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):
37 (20/17)
Workout
The DON
WOD
The Don (Time)
For Time
66 Deadlifts (110/75 lb)
66 Box Jumps (24/20 in)
66 Kettlebell Swings (1.5/1 pood)
66 Knees-to-Elbows
66 Sit-Ups
66 Pull-Ups
66 Thrusters (55/35 lb)
66 Wall Ball Shots (20/14 lb)
66 Burpees
66 Double-Unders
In honor of U.S. Marine Corporal Donald M. Marler, 22, of St. Louis, Missouri, died on June 6, 2010
To learn more about The Don
click here
Rx
66 Deadlifts (110/75 lb.)
66 Box Jumps (24/20 in.)
66 Kettlebell Swings (24/16 kg)
66 Knees-to-elbows
66 Sit-ups
66 Pull-ups
66 Thrusters (55/35 lb.)
66 Wall Balls (20/14 lb.)
66 Burpees
66 Double-unders
Fitness
50 Deadlifts
50 Step-ups
50 Kettlebell Swings
50 Sit-ups
50 Jumping Pull-ups
50 Thrusters
50 Wall Balls
50 Burpees
50 Single Unders
As far as possible in 40 min.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, February 24, 2020
Male Clients
1
Del
Tutt
5:30pm CrossFit All Level...
40:00
capped. +33 thrusters
1
Lyman
Anderson
6:30pm CrossFit All Level...
40:00
411 - 15 thrusters
2
Chris
“Old Man” ...
5:30pm CrossFit All Level...
40:53
3
Andres
Salazar
4:30pm CrossFit All Level...
41:00
48 Thrusters
4
#Sean
Wieser
5:30pm CrossFit All Level...
43:55
Finished
5
Jon
Fallon
9AM CrossFit All Levels
45:14
@45 burps at 40:00
6
The
Godfather
4:30pm CrossFit All Level...
37:55
7
Jeffrey
Palmer
4:30pm CrossFit All Level...
39:12
40 of each. skipped thrusters
8
Brock
Johnson
9AM CrossFit All Levels
40:00
Rx capped at 20WB
8
Doc
Medina
9AM CrossFit All Levels
40:00
time cap 49 thrusters
8
jaime
mendez
6:30pm CrossFit All Level...
40:00
378 reps
8
Jessie
Ramirez
6:30pm CrossFit All Level...
40:00
27 Thrusters, (46 Jumping Pulls)
8
John
Iskandar
5:30pm CrossFit All Level...
40:00
Rx at 406 reps
8
Juan
Jose
11AM CrossFit All Levels
40:00
338, most k2e touched
8
kevin
varghese
5:30am CrossFit All Level...
40:00
1 rd and 18 reps, 95#,35#,14#
8
Private
5:30am CrossFit All Level...
40:00
8
Nicholas
Valderrama
4:30pm CrossFit All Level...
40:00
413 reps
8
Private
11AM CrossFit All Levels
40:00
8
Yaser
Alabdullah
4:30pm CrossFit All Level...
40:00
50 burpees @40 mins (Rx movements - Fitness reps)
9
Ron
Fleming
5:30pm CrossFit All Level...
41:50
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
35:05
2
silvia
laub
6:30pm CrossFit All Level...
40:00
3
Mayra
Ramirez
6:30pm CrossFit All Level...
34:08
37w 50 sumo Deadlifts No sit ups 50 kick outs from the box 50 DU
4
Annie
Lewis
9AM CrossFit All Levels
40:00
1 + 78 25 pull ups
4
Private
6:30pm CrossFit All Level...
40:00
4
Catalina
Johnson
9AM CrossFit All Levels
40:00
1+225
4
Erica
Lugo
6:30pm CrossFit All Level...
40:00
360/ yellow/ 45lb/ 35lb
4
Hilary
Thomas
5:30pm CrossFit All Level...
40:00
Rx mvmts/wt (sub knee ups+jpus), fitness reps, 1+50 (37:16)
4
Private
6:30pm CrossFit All Level...
40:00
4
Kaitlin
Welty
4:30pm CrossFit All Level...
40:00
1 + 200
4
Lauren
Pew
9AM CrossFit All Levels
40:00
1 + 61 fitness
4
Private
5:30am CrossFit All Level...
40:00
4
Lindsey
Beagley
5:30am CrossFit All Level...
40:00
506 reps, 85#Dead, JPUs,
4
Makayla
Baca
6:30pm CrossFit All Level...
40:00
1+175 45# BB, yellow KB, 12# WB, 29:50 1 round.
4
Maron
Walker
9AM CrossFit All Levels
40:00
1+200 w/ dubs
4
Vanessa
Wieser
6:30pm CrossFit All Level...
40:00
RX weight XPT KB 1 round 94 reps
5
Savanna
Fallon
5:30pm CrossFit All Level...
45:00
RX weight no K2E
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