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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Oddly, Even Familiar. - 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
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):
29 (23/6)
Workout
Oddly, Even Familiar.
WOD
Metcon (AMRAP - Reps)
Rx
Odd Minute
16 Front Rack Dble KB Lunges (24/16 kg.) or (50/35 lb DB)
Even Minute
45 sec. Iron Cross Hold with Load (10/5 lb.)
EMOM 20 min.
The 19th and 20th min is for max reps, seconds.
Fitness
Odd Minute
16 Front Rack Dble KB/DB Lunge
Even Minute
45 sec. Iron Cross Hold no load
EMOM 20 min.
The 19th and 20th min is for max reps, seconds.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, May 15, 2018
Male Clients
1
Aaron
Barvitz
6:30pm CrossFit All Level...
93 Reps
BW lunges 2.5lb hold
2
Ron
Fleming
6:30pm CrossFit All Level...
89 Reps
held 60 + 29 quick lunges with 20 lb each.
3
#Sean
Wieser
6:30pm CrossFit All Level...
87 Reps
35# KB 5# each (27, 60 sec)
4
#Derek
Wilcock
4:30pm CrossFit All Level...
85 Reps
2org,2blu,1yelw, BodWt
5
sam
jones
6:30pm CrossFit All Level...
84 Reps
6
Brock
Johnson
5:30pm CrossFit All Level...
82 Reps
35lb db lunge 5lb db hold
7
Ben
Garcia
5:30am CrossFit All Level...
80 Reps
25lb DB 5lb plate
8
Thomas
Badger
4:30pm CrossFit All Level...
77 Reps
15lb DB lunges x 17 reps 1.5lb plates x 60s
9
Private
Noon CrossFit All Levels
76 Reps
10
Jon
Fallon
5:30pm CrossFit All Level...
75 Reps
blue kb
10
Steven
Raisor
Noon CrossFit All Levels
75 Reps
15lb weighted lunges, 2.5 cross
11
Del
Tutt
5:30pm CrossFit All Level...
74 Reps
20lbs Dble KB
12
Andres
Salazar
6:30pm CrossFit All Level...
72 Reps
35Lb lunges + 2.5 Lb
13
Chris
“Old Man” ...
5:30pm CrossFit All Level...
71 Reps
35# lunges all rounds (24 lunges 47 sec hold final)
14
Lyman
Anderson
6:30pm CrossFit All Level...
70 Reps
35#, 5#
15
John
Iskandar
6:30pm CrossFit All Level...
68 Reps
25# x2, 5# x2
16
Mike
Rogers
6:30pm CrossFit All Level...
66 Reps
20 lb db's @ final minute 5 lb plates for hold
17
Marky
Cat
5:30pm CrossFit All Level...
60 Reps
40# db (24kg up until minute 11:00)
18
Aaron
Barvitz
5:30am CrossFit All Level...
57 Reps
first 5 rounds RX then not so much
19
Nick
II
9am CrossFit All Levels
53 Reps
Body Weight Lunges
20
Peter
Hur
4:30pm CrossFit All Level...
52 Reps
RX until round 12; 16kg KB
21
Francisco
Garcia
4:30pm CrossFit All Level...
47 Reps
2 rds rx then blue KB - was humbled quick!
22
Private
5:30am CrossFit All Level...
0 Reps
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
105 Reps
20# DB/2.5# 45 lunges & 60sec
2
silvia
laub
5:30pm CrossFit All Level...
84 Reps
3
Hilary
Thomas
4:30pm CrossFit All Level...
82 Reps
20#DB/5# (24/58)
4
Private
5:30am CrossFit All Level...
80 Reps
4
Erica
Lugo
6:30pm CrossFit All Level...
80 Reps
modify with seated dumbell shoulder press & cross hold
4
Mia
McCorkel
6:30pm CrossFit All Level...
80 Reps
Purple KBs, 2.5lb iron cross
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