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Components
Metcon
Metcon
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
EMOM of the Dead - 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):
37 (19/18)
Workout
EMOM of the Dead
WOD
Metcon (Weight)
Rx+
3 Deadlifts @ 80%
EMOM for 5 min.
Rest 2 min.
Rx
3 Deadlifts @ 70%
EMOM for 5 min.
Rest 2 min.
Fitness
3 Deadlifts
Every 90 sec. for 4 rounds.
Rest 2.5 min.
Metcon (Weight)
Rx+
5 Deadlifts @ 70%
EMOM for 5 min.
Rest 2 min.
Rx
5 Deadlifts @ 60%
EMOM for 5 min.
Rest 2 min.
Fitness
5 Deadlifts
Every 90 sec. for 4 rounds.
Rest 2.5 min.
Metcon (Weight)
Rx+
7 Deadlifts @ 60%
EMOM for 5 min.
Rx
7 Deadlifts @ 50%
EMOM for 5 min.
Fitness
7 Deadlifts
Every 90 sec. for 4 rounds.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, July 08, 2019
Male Clients
1
#Derek
Wilcock
6:30pm CrossFit All Level...
405 lbs
1
Phresh
Prince of ...
5:30pm CrossFit All Level...
405 lbs
2
Chad
Kobold
4:30pm CrossFit All Level...
380 lbs
Touch N Go
3
Brock
Johnson
9AM CrossFit All Levels
345 lbs
3
Private
11AM CrossFit All Levels
345 lbs
4
Lyman
Anderson
6:30pm CrossFit All Level...
330 lbs
5
Jon
Fallon
5:30pm CrossFit All Level...
325 lbs
6
jaime
mendez
6:30pm CrossFit All Level...
276 lbs
7
Aaron
Barvitz
4:30pm CrossFit All Level...
275 lbs
7
Chris
“Old Man” ...
5:30pm CrossFit All Level...
275 lbs
7
Del
Tutt
4:30pm CrossFit All Level...
275 lbs
8
Cody
Brown
6:30pm CrossFit All Level...
265 lbs
9
jason
woodall
9AM CrossFit All Levels
245 lbs
9
John
Iskandar
5:30pm CrossFit All Level...
245 lbs
10
Andres
Salazar
5:30pm CrossFit All Level...
225 lbs
11
The
Godfather
11AM CrossFit All Levels
277 lbs
12
Ron
Fleming
4:30pm CrossFit All Level...
220 lbs
13
Jonny
Baker
4:30pm CrossFit All Level...
95 lbs
14
mathew
taylor
9AM CrossFit All Levels
215 lbs
lighter weight rx reps
Female Clients
1
Maron
Walker
11AM CrossFit All Levels
245 lbs
2
Johna
Kobold
9AM CrossFit All Levels
225 lbs
3
Kendra
Lowry
5:30pm CrossFit All Level...
205 lbs
4
Maricela
de la Rosa
9AM CrossFit All Levels
195 lbs
5
Private
5:30am CrossFit All Level...
180 lbs
6
Mia
McCorkel
6:30pm CrossFit All Level...
160 lbs
7
Hilary
Thomas
11AM CrossFit All Levels
145 lbs
7
Savanna
Fallon
6:30pm CrossFit All Level...
145 lbs
8
Catalina
Johnson
11AM CrossFit All Levels
125 lbs
9
Catalina
Johnson
9AM CrossFit All Levels
115 lbs
10
Lindsey
Beagley
5:30pm CrossFit All Level...
200 lbs
11
Private
9AM CrossFit All Levels
165 lbs
12
Kate
Gonzalez
4:30pm CrossFit All Level...
160 lbs
13
Caren
Trahan
9AM CrossFit All Levels
135 lbs
14
Lauren
Pew
9AM CrossFit All Levels
125 lbs
15
Makayla
Baca
5:30am CrossFit All Level...
115 lbs
15
valerie
anderson
6:30pm CrossFit All Level...
115 lbs
16
Erica
Lugo
5:30pm CrossFit All Level...
105 lbs
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