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Components
Overhead Squat
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Double Trouble - 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):
35 (19/16)
Workout
Double Trouble
Weightlifting
Overhead Squat (3 x 5 )
Overhead Squat
WOD
Metcon (AMRAP - Rounds and Reps)
Rx+
35 Double-unders
200-m Run
35 Double-unders
25 Plate OH Walking Lunge (45/25 lb.)
AMRAP 15 min.
Rx
25 Double-unders
200-m Run
25 Double-unders
25 Plate OH Walking Lunge (25/15 lb.)
AMRAP 15 min.
Fitness
25 Speed Steps
200-m Run
25 Speed Steps
25 Plate OH Walking Lunge
AMRAP 15 min.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, May 15, 2019
Male Clients
1
Chris
“Old Man” ...
6:30pm CrossFit All Level...
3 x 5 @ 195 lbs
2
Brock
Johnson
5:30pm CrossFit All Level...
3 x 5 @ 165 lbs
hang snatch
3
Cody
Brown
9am CrossFit All Levels
3 x 5 @ 155 lbs
3
Private
5:30am CrossFit All Level...
3 x 5 @ 155 lbs
4
Del
Tutt
5:30pm CrossFit All Level...
3 x 5 @ 135 lbs
5
Brian
Prout
5:30pm CrossFit All Level...
3 x 5 @ 125 lbs
5
Francisco
Garcia
Noon CrossFit All Levels
3 x 5 @ 125 lbs
6
#Sean
Wieser
6:30pm CrossFit All Level...
3 x 5 @ 115 lbs
6
Chad
Kobold
5:30pm CrossFit All Level...
3 x 5 @ 115 lbs
back slowly feeling better
6
jason
woodall
5:30am CrossFit All Level...
3 x 5 @ 115 lbs
6
The
Godfather
4:30pm CrossFit All Level...
3 x 5 @ 115 lbs
7
Mahadev
Kakade
5:30pm CrossFit All Level...
3 x 5 @ 105 lbs
8
mathew
taylor
Noon CrossFit All Levels
3 x 5 @ 100 lbs
9
Kent
Spurling
5:30am CrossFit All Level...
3 x 5 @ 75 lbs
9
Nicholas
Valderrama
4:30pm CrossFit All Level...
3 x 5 @ 75 lbs
10
John
Iskandar
6:30pm CrossFit All Level...
3 x 5 @ 35 lbs
Very slowly getting more
11
Phresh
Prince of ...
5:30pm CrossFit All Level...
5 x 3 @ 195 lbs
11
Aaron
Barvitz
6:30pm CrossFit All Level...
2 x 5 @ 195 lbs
failled 5th rep of third round. insert choice language
11
John
Cao
5:30pm CrossFit All Level...
1 x 3 @ 165 lbs
Female Clients
1
Alesha
Asijie
5:30am CrossFit All Level...
3 x 5 @ 135 lbs
2
Johna
Kobold
5:30am CrossFit All Level...
3 x 5 @ 115 lbs
3
Kate
Gonzalez
4:30pm CrossFit All Level...
3 x 5 @ 110 lbs
4
Amanda
McFarland
6:30pm CrossFit All Level...
3 x 5 @ 95 lbs
5
Mia
McCorkel
5:30pm CrossFit All Level...
3 x 5 @ 85 lbs
6
Savanna
Fallon
5:30pm CrossFit All Level...
3 x 5 @ 80 lbs
7
amy
an
5:30pm CrossFit All Level...
3 x 5 @ 75 lbs
75x5, 75x4, 75x5, 75x3
7
Private
5:30am CrossFit All Level...
3 x 5 @ 75 lbs
7
Maricela
de la Rosa
5:30am CrossFit All Level...
3 x 5 @ 75 lbs
8
Annie
Lewis
9am CrossFit All Levels
3 x 5 @ 65 lbs
8
Catalina
Johnson
4:30pm CrossFit All Level...
3 x 5 @ 65 lbs
8
Lauren
Pew
9am CrossFit All Levels
3 x 5 @ 65 lbs
9
Theresa
Thai
9am CrossFit All Levels
3 x 5 @ 55 lbs
10
Alexandra
Hawn
4:30pm CrossFit All Level...
3 x 5 @ 45 lbs
10
Amber
Bloomfield
6:30pm CrossFit All Level...
3 x 5 @ 45 lbs
11
Erica
Lugo
5:30pm CrossFit All Level...
3 x 5 @ 35 lbs
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