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Components
Overhead Squat
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Four the win - 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):
33 (17/16)
Workout
Four the win
Weightlifting
Overhead Squat (1 x 4)
Overhead Squat
WOD
Metcon (AMRAP - Reps)
Rx+
Odd min.: 6 OH Squats (135/95 lb.)
Even min.: 25 Unbroken KB Swings (24/16 kg)
12 minutes
Rx
Odd min.: 6 OH Squats (95/65 lb.)
Even min.: 25 Unbroken KB Swings (24/16 kg)
12 minutes
Fitness
Odd min.: 6 SA OH DB Walking Lunges
Even min.: 20 KB Swings
12 minutes
*Taken from the ground
** Last Round of each movement is for max reps, this is your score. Minimum work must be completed every round including the last round for you to receive Rx + or Rx.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, June 25, 2018
Male Clients
1
Chris
“Old Man” ...
5:30pm CrossFit All Level...
1 x 4 @ 195 lbs
2
Phresh
Prince of ...
9am CrossFit All Levels
1 x 4 @ 185 lbs
3
Chad
Kobold
4:30pm CrossFit All Level...
1 x 4 @ 155 lbs
3
Duy
Pham
5:30pm CrossFit All Level...
1 x 4 @ 155 lbs
4
Brock
Johnson
6:30pm CrossFit All Level...
1 x 4 @ 145 lbs
4
Del
Tutt
5:30pm CrossFit All Level...
1 x 4 @ 145 lbs
4
Francisco
Garcia
5:30pm CrossFit All Level...
1 x 4 @ 145 lbs
4
Jon
Fallon
5:30pm CrossFit All Level...
1 x 4 @ 145 lbs
5
John
Cao
5:30pm CrossFit All Level...
1 x 4 @ 135 lbs
6
Private
Noon CrossFit All Levels
1 x 4 @ 115 lbs
7
cameron
jarman
6:30am CrossFit All Level...
1 x 4 @ 95 lbs
7
Kadon
Shelley
6:30am CrossFit All Level...
1 x 4 @ 95 lbs
front squat
8
Mike
Rogers
6:30pm CrossFit All Level...
1 x 4 @ 85 lbs
9
Brian
Kohl
5:30am CrossFit All Level...
1 x 4 @ 75 lbs
Didn't even attempt more.
10
Steven
Raisor
Noon CrossFit All Levels
1 x 4 @ 55 lbs
11
Thomas
Badger
4:30pm CrossFit All Level...
1 x 4 @ 35 lbs
35# OHS yellow kb
12
Ryan
Tsinigine
6:30pm CrossFit All Level...
1 x 4 @ 0 lbs
PVC pipe
Female Clients
1
Alesha
Asijie
4:30pm CrossFit All Level...
1 x 4 @ 145 lbs
2
Kendra
Lowry
5:30pm CrossFit All Level...
1 x 4 @ 135 lbs
3
Johna
Kobold
4:30pm CrossFit All Level...
1 x 4 @ 125 lbs
4
Kate
Gonzalez
6:30am CrossFit All Level...
1 x 4 @ 120 lbs
5
Maron
Walker
5:30pm CrossFit All Level...
1 x 4 @ 115 lbs
6
Emily
Goldman
5:30am CrossFit All Level...
1 x 4 @ 95 lbs
failed attempts @ 105
7
Tawna
Wedin
Noon CrossFit All Levels
1 x 4 @ 90 lbs
8
silvia
laub
Noon CrossFit All Levels
1 x 4 @ 85 lbs
9
Caren
Trahan
4:30pm CrossFit All Level...
1 x 4 @ 75 lbs
10
Annie
Lewis
9am CrossFit All Levels
1 x 4 @ 65 lbs
25
10
Lauren
Pew
9am CrossFit All Levels
1 x 4 @ 65 lbs
10
Savanna
Fallon
6:30am CrossFit All Level...
1 x 4 @ 65 lbs
11
Private
Noon CrossFit All Levels
1 x 4 @ 60 lbs
12
Rose
Hernandez
4:30pm CrossFit All Level...
1 x 4 @ 35 lbs
13
Hilary
Thomas
4:30pm CrossFit All Level...
1 x 4 @ 25 lbs
1x2 @ 30#
14
Erica
Lugo
6:30pm CrossFit All Level...
1 x 4 @ 0 lbs
no weight just pvc
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