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Components
Overhead Squat
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
Noon 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):
33 (20/13)
Workout
Rope-a-Dope
Weightlifting
Overhead Squat (1 x 3 )
Overhead Squat
WOD
Metcon (Time)
Rx+
16 DB Walking Lunges (50/35 lb.)
12 GHD Sit-ups
3 Rope Climbs
5 rounds
Rx
16 DB Walking Lunges (35/20 lb.)
12 Weighted Sit-ups (20/14lb.)
3 Rope Climbs
5 rounds
Fitness
16 DB Walking Lunges
12 Sit-ups
3 Seated Rope Climbs
5 rounds
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, May 03, 2019
Male Clients
1
Aaron
Barvitz
5:30am CrossFit All Level...
1 x 3 @ 195 lbs
2
Brock
Johnson
5:30pm CrossFit All Level...
1 x 3 @ 175 lbs
from the floor
2
Cody
Brown
9am CrossFit All Levels
1 x 3 @ 175 lbs
2
Michael
Mowry
Noon CrossFit All Levels
1 x 3 @ 175 lbs
3
Private
5:30am CrossFit All Level...
1 x 3 @ 165 lbs
4
Del
Tutt
5:30pm CrossFit All Level...
1 x 3 @ 155 lbs
4
John
Cao
4:30pm CrossFit All Level...
1 x 3 @ 155 lbs
4
Jon
Fallon
5:30pm CrossFit All Level...
1 x 3 @ 155 lbs
5
Brian
Welty
4:30pm CrossFit All Level...
1 x 3 @ 145 lbs
5
Francisco
Garcia
4:30pm CrossFit All Level...
1 x 3 @ 145 lbs
6
jason
woodall
5:30am CrossFit All Level...
1 x 3 @ 120 lbs
7
Andres
Salazar
5:30pm CrossFit All Level...
1 x 3 @ 105 lbs
8
Jacob
Scott
4:30pm CrossFit All Level...
1 x 3 @ 95 lbs
8
Jeffrey
Palmer
4:30pm CrossFit All Level...
1 x 3 @ 95 lbs
8
kevin
varghese
5:30am CrossFit All Level...
1 x 3 @ 95 lbs
9
Lyman
Anderson
6:30pm CrossFit All Level...
1 x 3 @ 85 lbs
9
Mahadev
Kakade
6:30pm CrossFit All Level...
1 x 3 @ 85 lbs
10
Private
5:30am CrossFit All Level...
1 x 3 @ 75 lbs
10
The
Godfather
5:30pm CrossFit All Level...
1 x 3 @ 75 lbs
105 N2D
11
John
Iskandar
6:30pm CrossFit All Level...
1 x 3 @ 45 lbs
Female Clients
1
Alesha
Asijie
5:30am CrossFit All Level...
1 x 3 @ 165 lbs
2
Kate
Gonzalez
4:30pm CrossFit All Level...
1 x 3 @ 115 lbs
3
Amanda
McFarland
6:30pm CrossFit All Level...
1 x 3 @ 95 lbs
4
amy
an
4:30pm CrossFit All Level...
1 x 3 @ 90 lbs
5
Shyanne
Lewis
9am CrossFit All Levels
1 x 3 @ 85 lbs
6
Mia
McCorkel
6:30pm CrossFit All Level...
1 x 3 @ 80 lbs
6
Savanna
Fallon
6:30pm CrossFit All Level...
1 x 3 @ 80 lbs
6
silvia
laub
5:30pm CrossFit All Level...
1 x 3 @ 80 lbs
7
Catalina
Johnson
5:30pm CrossFit All Level...
1 x 3 @ 70 lbs
7
Christine
Rosini
6:30pm CrossFit All Level...
1 x 3 @ 70 lbs
2 @ 75
8
Private
6:30pm CrossFit All Level...
1 x 3 @ 55 lbs
9
Erica
Lugo
9am CrossFit All Levels
1 x 3 @ 35 lbs
10
Isabella
Rosini
6:30pm CrossFit All Level...
1 x 3 @ 0 lbs
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