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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Overhead Assault - 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):
28 (17/11)
Workout
Overhead Assault
WOD
Metcon (AMRAP - Reps)
Rx+
Minute 1: 20/15-Cal. Bike
Minute 2: 10 OH Squats (95/65 lb.)
Minute 3: 45-sec. GHD Superman Hold
4 rounds
Rx
Minute 1: 15/12-Cal. Bike
Minute 2: 10 OH Squats (75/55 lb.)
Minute 3: 45-sec. Superman Hold
4 rounds
Fitness
Minute 1: 12/10-Cal. Bike
Minute 2: 10 OH Squats
Minute 3: 45-sec. Superman Hold
4 rounds
Last Round for Max Reps.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, March 06, 2020
Male Clients
1
Chris
“Old Man” ...
5:30pm CrossFit All Level...
96 Reps
2
#Sean
Wieser
5:30pm CrossFit All Level...
93 Reps
3
Phresh
Prince of ...
5:30pm CrossFit All Level...
88 Reps
4
Daniel
Nosko
6:30pm CrossFit All Level...
87 Reps
20 cal, 12 OH, 55 sec superman
5
Del
Tutt
5:30pm CrossFit All Level...
86 Reps
15, 11, 60
6
Brock
Johnson
5:30pm CrossFit All Level...
85 Reps
17,17,51
7
Andres
Salazar
5:30pm CrossFit All Level...
76 Reps
15-10-51
8
jose
ramirez
9AM CrossFit All Levels
75 Reps
8
Micheal
Llamas
9AM CrossFit All Levels
75 Reps
9
Lyman
Anderson
6:30pm CrossFit All Level...
70 Reps
10
Jonny
Baker
5:30am CrossFit All Level...
90 Reps
Ow
11
Private
5:30am CrossFit All Level...
88 Reps
12
RAY
RENDON
9AM CrossFit All Levels
75 Reps
FITNESS
13
The
Godfather
4:30pm CrossFit All Level...
67 Reps
fitness...bar
14
Yaser
Alabdullah
4:30pm CrossFit All Level...
66 Reps
#65 > #55 > #35
15
Private
5:30am CrossFit All Level...
52 Reps
16
Private
11AM CrossFit All Levels
50 Reps
Female Clients
1
Lindsey
Beagley
5:30am CrossFit All Level...
88 Reps
2
Annie
Lewis
9AM CrossFit All Levels
85 Reps
2
Kendra
Lowry
5:30pm CrossFit All Level...
85 Reps
GHD
3
Lauren
Pew
9AM CrossFit All Levels
67 Reps
4
Private
5:30am CrossFit All Level...
86 Reps
5
Makayla
Baca
6:30pm CrossFit All Level...
80 Reps
50#
6
Private
6:30pm CrossFit All Level...
78 Reps
7
Christine
Rosini
6:30pm CrossFit All Level...
76 Reps
45lb, killer ass bike
8
Catalina
Johnson
4:30pm CrossFit All Level...
73 Reps
35#
9
silvia
laub
9AM CrossFit All Levels
65 Reps
10
Olga
Soto
6:30pm CrossFit All Level...
60 Reps
#55
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