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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Triple Trouble - 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):
41 (19/22)
Workout
Triple Trouble
WOD
Metcon (Time)
Rx+
9-15-21
Deadlifts (185/135 lb.)
Knees-to-Elbows
After each round, perform 500-m Row.
Rx
9-15-21
Deadlifts (155/105 lb.)
Knees-to-Elbows
After each round, perform 500-m Row.
Fitness
9-15-21
Deadlifts
Hanging Leg Raises
After each round, perform 500-m Row.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, June 25, 2019
Male Clients
1
Jon
Fallon
6:30pm CrossFit All Level...
9:49
2
Chris
“Old Man” ...
5:30pm CrossFit All Level...
10:44
3
Cody
Brown
6:30pm CrossFit All Level...
11:13
4
#Sean
Wieser
6:30pm CrossFit All Level...
11:44
5
jason
woodall
5:30am CrossFit All Level...
11:57
6
Lyman
Anderson
6:30pm CrossFit All Level...
14:22
7
The
Godfather
4:30pm CrossFit All Level...
14:34
8
Del
Tutt
5:30pm CrossFit All Level...
14:47
dead.
9
Phresh
Prince of ...
5:30pm CrossFit All Level...
14:52
10
Devon
Sparrazza
9AM CrossFit All Levels
15:40
11
Mahadev
Kakade
6:30pm CrossFit All Level...
15:06
12
Nicholas
Valderrama
4:30pm CrossFit All Level...
8:36
Romanian DL, knee raises, 500m on assault bike
13
Brock
Johnson
5:30pm CrossFit All Level...
11:51
14
Aaron
Barvitz
5:30pm CrossFit All Level...
12:15
185# leg raises
15
kevin
varghese
5:30am CrossFit All Level...
12:45
95#
16
Rodrigo
delaRosa
5:30am CrossFit All Level...
12:50
95 bb
17
Chad
Kobold
5:30pm CrossFit All Level...
13:15
Rx+ weight, leg raises, run 400m
18
Ron
Fleming
4:30pm CrossFit All Level...
17:27
First round was RX, rest went down hill.
19
Private
11AM CrossFit All Levels
21:33
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
12:39
2
silvia
laub
5:30pm CrossFit All Level...
12:40
3
Mia
McCorkel
6:30pm CrossFit All Level...
13:07
4
valerie
anderson
6:30pm CrossFit All Level...
23:01
failed a few at the end
5
Alessondra
Hopman
5:30pm CrossFit All Level...
11:40
knees to chest
6
Johna
Kobold
5:30am CrossFit All Level...
12:06
135# DL with scaled leg raises
7
Private
5:30am CrossFit All Level...
12:19
8
Maricela
de la Rosa
5:30am CrossFit All Level...
13:01
RX weight, hanging L.R
9
Amanda
Phox
6:30pm CrossFit All Level...
13:03
RX # 20 seconds for rower transitions
10
Makayla
Baca
5:30am CrossFit All Level...
13:15
85# DL
11
Caren
Trahan
5:30am CrossFit All Level...
13:22
95#
12
Christina
Bernardo
5:30am CrossFit All Level...
13:43
35# DL, knee raises
13
Maron
Walker
6:30pm CrossFit All Level...
14:11
135 w/ straight leg raises
14
Lauren
Pew
9AM CrossFit All Levels
14:19
knees to chest, 105 DL
15
Erica
Lugo
5:30pm CrossFit All Level...
14:23
400 m runs 😳😅 85lb DL
16
Lindsey
Beagley
5:30pm CrossFit All Level...
14:33
lying toes to bar, 125#
17
Catalina
Johnson
4:30pm CrossFit All Level...
14:52
105#; only 5 knee-elb q rnd and the rest leg raises
18
Savanna
Fallon
6:30pm CrossFit All Level...
14:58
105#
19
Amanda
Bloomfield
5:30pm CrossFit All Level...
15:02
500M run
20
Hilary
Thomas
4:30pm CrossFit All Level...
15:03
95#
21
Vanessa
Wieser
5:30pm CrossFit All Level...
16:42
??? i forgot to look at the clock 113# DL Assault bike
22
Private
11AM CrossFit All Levels
20:36
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