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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Mid-line Madness - 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):
27 (17/10)
Workout
Mid-line Madness
WOD
Metcon (Time)
Rx+
Buy in / Buy out 400m Run
20 DB Burpee Step-up and Overs
15 WB OH Sit-up (20/14 lb.)
20 DB Suitcase Deadlifts – right
15 Parallette Pass-throughs
20 DB Suitcase Deadlifts – left
2 Rounds
Dumbbell (50/35 lb.)
Box (20″)
Rx
Buy in / Buy out 400m Run
20 DB Burpee Step-up and Overs
15 WB OH Sit-up (20/14 lb.)
20 DB Suitcase Deadlifts – right
15 Parallette Pass-throughs
20 DB Suitcase Deadlifts – left
2 Rounds
Dumbbell (35/20 lb.)
Box (20″)
Fitness
Buy in / Buy out 400m Run
15 Burpee Step-up and Overs
10 WB Sit-up
15 DB Suitcase Deadlifts – right
10 Parallette Pass-throughs
15 DB Suitcase Deadlifts – left
2 Rounds
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, May 03, 2018
Male Clients
1
Marky
Cat
6:30pm CrossFit All Level...
19:53
2
Michael
Mowry
Noon CrossFit All Levels
21:27
3
#Sean
Wieser
6:30pm CrossFit All Level...
15:48
4
Lyman
Anderson
6:30pm CrossFit All Level...
16:35
Left Jon in the DUST!!!
5
Jon
Fallon
6:30pm CrossFit All Level...
16:41
6
Brock
Johnson
6:30pm CrossFit All Level...
17:21
7
Del
Tutt
6:30pm CrossFit All Level...
20:28
8
Aaron
Barvitz
5:30am CrossFit All Level...
22:59
45s under parallette....dont care still counting it
9
Cody
Brown
Noon CrossFit All Levels
23:10
10
Private
Noon CrossFit All Levels
26:00
11
Chad
Kobold
4:30pm CrossFit All Level...
14:08
4 rounds 24kg/53lbs K 100m farmer carry 20 KB Swings 20 Air Squat...
12
Aaron
Barvitz
6:30pm CrossFit All Level...
17:10
Scaled AF. 20 burpee box jump overs, 15OHSU(20#), 20 air squats, ...
13
Thomas
Badger
Noon CrossFit All Levels
19:10
fitness
14
sam
jones
6:30pm CrossFit All Level...
19:35
Almost Rx, 20 lb burpies
15
Mike
Rogers
6:30pm CrossFit All Level...
19:40
16
Ben
Garcia
5:30am CrossFit All Level...
20:37
17
The
Godfather
4:30pm CrossFit All Level...
22:43
rx reps, 25# step overs, box parallette
Female Clients
1
silvia
laub
4:30pm CrossFit All Level...
18:20
2
Mia
McCorkel
6:30pm CrossFit All Level...
20:05
3
Savanna
Fallon
6:30am CrossFit All Level...
20:35
4
Lauren
Pew
9am CrossFit All Levels
14:34
5
Pat
Golba-Lynch
9am CrossFit All Levels
16:09
scaled
6
Johna
Kobold
5:30am CrossFit All Level...
16:15
RX scheme w/ row and step up on small red box
7
Erica
Lugo
6:30pm CrossFit All Level...
17:12
300 m run
8
Private
6:30pm CrossFit All Level...
18:30
9
Amanda
Phox
Noon CrossFit All Levels
19:09
fitness 8lb b,s/o 10lb sc pp low red w/45 plate
10
Emily
Goldman
5:30am CrossFit All Level...
24:09
rx rep scheme/weights. small red box 4 step ups. 24inch box for p...
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