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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Rope a Dope - 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):
30 (20/10)
Workout
Rope a Dope
WOD
Metcon (Time)
Rx+
9-6-3
Power Snatches (155/115 lb.)
2 Legless Rope Climbs
Rest 2 min.
12-9-6
Power Snatches (135/95 lb.)
3 Rope Climbs
Rx
9-6-3
Power Snatches (115/85 lb.)
2 Rope Climbs
Rest 2 min.
12-9-6
Power Snatches (95/65 lb.)
2 Rope Climbs
Fitness
9-6-3
Power Snatches
3 Seated/Mod. Rope Climbs
Rest 2 min.
12-9-6
Power Snatches
3 Seated/Mod. Rope Climbs
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, March 04, 2020
Male Clients
1
Chris
“Old Man” ...
5:30pm CrossFit All Level...
16:55
2
#Sean
Wieser
6:30pm CrossFit All Level...
9:19
3
Brock
Johnson
5:30pm CrossFit All Level...
10:51
4
Lyman
Anderson
6:30pm CrossFit All Level...
12:52
5
John
Cao
5:30pm CrossFit All Level...
13:43
135# 4:06, 115# 13:43
6
Andres
Salazar
5:30pm CrossFit All Level...
14:58
7
Phresh
Prince of ...
5:30pm CrossFit All Level...
15:30
8
Doc
Medina
9AM CrossFit All Levels
16:25
9
John
Iskandar
5:30pm CrossFit All Level...
20:18
10
Andrew
Guajardo
4:30pm CrossFit All Level...
21:34
11
Del
Tutt
5:30pm CrossFit All Level...
11:31
RX weight. seated rc
12
Yaser
Alabdullah
4:30pm CrossFit All Level...
11:42
Rx+ (75 lbs - 65 lbs)
13
Deuce
News
5:30pm CrossFit All Level...
12:23
95/75
14
Private
5:30am CrossFit All Level...
12:41
15
Jacob
Arroyos
5:30am CrossFit All Level...
13:48
16
Juan
Jose
11AM CrossFit All Levels
14:30
115/95, 1 pull + 2 seated rope climbs
17
Private
5:30am CrossFit All Level...
16:03
18
Mike
Rogers
5:30am CrossFit All Level...
17:01
85, 75. Seated
19
Daniel
Nosko
6:30pm CrossFit All Level...
17:16
95 lb, 75 lb 2 rope climbs
20
Private
9AM CrossFit All Levels
18:56
Female Clients
1
Kendra
Lowry
5:30am CrossFit All Level...
12:03
0-4:34, 6:34-12:03
2
Erica
Lugo
6:30pm CrossFit All Level...
12:48
45/40
3
Amanda
Phox
6:30pm CrossFit All Level...
13:00
65/55/seated
4
Private
5:30am CrossFit All Level...
13:13
5
Olga
Soto
6:30pm CrossFit All Level...
13:14
53/43
6
Amanda
McFarland
5:30pm CrossFit All Level...
14:07
9/6/3 (75) 12/9/6 (55) 2RC
7
amy
an
5:30pm CrossFit All Level...
16:34
65lb. 55 lb. 1 rope climb each road w/ seated climbs the rest
8
Catalina
Johnson
11AM CrossFit All Levels
16:58
55/45#; 2rope climbs
9
silvia
laub
9AM CrossFit All Levels
17:03
10
Savanna
Fallon
5:30pm CrossFit All Level...
17:56
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