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Components
Weighted Pull-ups
Pull-ups
Ring Rows
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Cinco De Ouchie - 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):
18 (14/4)
Workout
Cinco De Ouchie
Weightlifting
Weighted Pull-ups (3 x 3 )
The Strict Pull-up
Strict
Pull-ups (3 x your max set)
Pull-ups
Ring Rows (3 x max set)
Ring Rows
WOD
Metcon (Time)
Rx+
7 DB Suitcase Deadlifts (L)
30-sec. Suitcase Hold (L)
14 Toes-to-Bars
7 DB Suitcase Deadlifts (R)
30-sec. Suitcase Hold (R)
5 rounds
Load: 50/35 lb.
Rx
7 DB Suitcase Deadlifts (L)
30-sec. Suitcase Hold (L)
14 Toes-to-Bars
7 DB Suitcase Deadlifts (R)
30-sec. Suitcase Hold (R)
5 rounds
Load: 35/25 lb.
Fitness
7 DB Suitcase Deadlifts (L)
30-sec. Suitcase Hold (L)
14 Wall-Lying Hands-to-toes
7 DB Suitcase Deadlifts (R)
30-sec. Suitcase Hold (R)
5 rounds
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, July 23, 2019
Male Clients
1
Cody
Brown
6:30pm CrossFit All Level...
3 x 3 @ 85 lbs
2
Chris
“Old Man” ...
5:30pm CrossFit All Level...
3 x 3 @ 70 lbs
2
Jon
Fallon
5:30pm CrossFit All Level...
3 x 3 @ 70 lbs
3
#Derek
Wilcock
5:30pm CrossFit All Level...
3 x 3 @ 54 lbs
4
Brock
Johnson
9AM CrossFit All Levels
3 x 3 @ 53 lbs
overhand
5
Lyman
Anderson
6:30pm CrossFit All Level...
3 x 3 @ 35 lbs
5
Michael
Mowry
6:30pm CrossFit All Level...
3 x 3 @ 35 lbs
6
#Sean
Wieser
6:30pm CrossFit All Level...
3 x 3 @ 26 lbs
7
Aaron
Barvitz
5:30pm CrossFit All Level...
3 x 3 @ 20 lbs
8
Private
11AM CrossFit All Levels
3 x 3 @ 10 lbs
9
Del
Tutt
5:30pm CrossFit All Level...
3 x 3 @ 4 lbs
10
Jonny
Baker
4:30pm CrossFit All Level...
3 x 14 @ 0 lbs
10
Ron
Fleming
4:30pm CrossFit All Level...
3 x 2 @ 18 lbs
10
The
Godfather
4:30pm CrossFit All Level...
0 x 0 @ 0 lbs
Where did my muscles go?????
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
3 x 3 @ 45 lbs
2
Mia
McCorkel
6:30pm CrossFit All Level...
3 x 3 @ 15 lbs
3
Savanna
Fallon
6:30pm CrossFit All Level...
3 x 3 @ 5 lbs
4
Catalina
Johnson
6:30pm CrossFit All Level...
1 x 1 @ 5 lbs
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