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Components
Split Jerk
Metcon
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Two Step - 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):
35 (19/16)
Workout
Two Step
Weightlifting
Split Jerk (7 Sets of 1 (record your heavy single))
Split Jerk
WOD - FBCF
Metcon (AMRAP - Rounds and Reps)
Rx+/Rx
10 Single-unders
2 Devils press
20 Single-unders
3 Devils press (50/35)(35/20)
Add 10 single-unders and 1 devils press each round.
AMRAP 6 min.
WOD - Home Gym
Metcon (AMRAP - Reps)
16 Rounds:
20 Seconds Double Dumbbell Deadlifts
10 Seconds Rest
20 Seconds Sit-ups
10 Seconds Rest
Metcon (No Measure)
4 Giant Sets:
15 Single Leg Glute Bridges (Left)
15 Single Leg Glute Bridges (Right)
15 Weighted Glute Bridges
15 Glute Bridges
Rest 1 Minute Between Sets
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, May 26, 2020
Male Clients
1
#Derek
Wilcock
5:30pm CrossFit All Level...
1 x 1 @ 275 lbs
300# fail
2
Private
11AM CrossFit All Levels
1 x 1 @ 245 lbs
3
Chris
“Old Man” ...
5:30pm CrossFit All Level...
1 x 1 @ 235 lbs
4
Brian
Prout
5:30pm CrossFit All Level...
1 x 1 @ 225 lbs
5
Del
Tutt
5:30pm CrossFit All Level...
1 x 1 @ 210 lbs
95, 135, 155, 185, 205, 210...missed 220
6
#Sean
Wieser
6:30pm CrossFit All Level...
1 x 1 @ 205 lbs
7
Lyman
Anderson
6:30pm CrossFit All Level...
1 x 1 @ 195 lbs
8
Juan
Jose
11AM CrossFit All Levels
1 x 1 @ 185 lbs
8
The
Godfather
4:30pm CrossFit All Level...
1 x 1 @ 185 lbs
9
Francisco
Garcia
4:30pm CrossFit All Level...
1 x 1 @ 175 lbs
135,155,155,155,155,165,175
9
Garett
Johnson
11AM CrossFit All Levels
1 x 1 @ 175 lbs
10
Brian
Welty
9AM CrossFit All Levels
1 x 1 @ 165 lbs
10
Jessie
Ramirez
5:30pm CrossFit All Level...
1 x 1 @ 165 lbs
95, 105,...,165
11
Private
5:30am CrossFit All Level...
1 x 1 @ 160 lbs
12
Nick
Nielson
11AM CrossFit All Levels
1 x 1 @ 150 lbs
13
Ben
Treadway
6:30pm CrossFit All Level...
1 x 1 @ 135 lbs
13
Mike
Rogers
6:30pm CrossFit All Level...
1 x 1 @ 135 lbs
14
Jonny
Baker
5:30am CrossFit All Level...
1 x 1 @ 120 lbs
15
Andres
Salazar
5:30pm CrossFit All Level...
1 x 1 @ 115 lbs
Female Clients
1
Maron
Walker
9AM CrossFit All Levels
1 x 1 @ 135 lbs
2
Kaitlin
Welty
9AM CrossFit All Levels
1 x 1 @ 125 lbs
3
Kate
Gonzalez
4:30pm CrossFit All Level...
1 x 1 @ 120 lbs
3
Kate
Gonzalez
4:30pm CrossFit All Level...
1 x 1 @ 120 lbs
4
Hilary
Thomas
4:30pm CrossFit All Level...
1 x 1 @ 110 lbs
4
Private
9AM CrossFit All Levels
1 x 1 @ 110 lbs
5
Savanna
Fallon
11AM CrossFit All Levels
1 x 1 @ 107.5 lbs
6
Amanda
Phox
11AM CrossFit All Levels
1 x 1 @ 100 lbs
65.75.80.85.90.95.100
6
Annie
Lewis
9AM CrossFit All Levels
1 x 1 @ 100 lbs
6
Lauren
Pew
9AM CrossFit All Levels
1 x 1 @ 100 lbs
6
Olga
Soto
6:30pm CrossFit All Level...
1 x 1 @ 100 lbs
7
Private
5:30am CrossFit All Level...
1 x 1 @ 95 lbs
8
Kendra
Lowry
5:30pm CrossFit All Level...
4 x 5 @ 85 lbs
Shoulder Press
9
Private
5:30am CrossFit All Level...
1 x 1 @ 75 lbs
10
Erica
Lugo
11AM CrossFit All Levels
1 x 1 @ 70 lbs
11
Isabella
Rosini
6:30pm CrossFit All Level...
1 x 1 @ 55 lbs
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