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Components
Tempo Back Squat (3,3 ...
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Even the Odd's - 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):
46 (24/22)
Workout
Even the Odd's
Weightlifting
Tempo Back Squat (3,3,x,1) (3 x 3 )
Tempo Back Squat (3,3,x,1)
WOD
Metcon (AMRAP - Reps)
*Max Reps 5th Round
Rx+
Odd Minute: 10 Weighted Pull-ups
Even Minute: 5 Back Squats (225/155 lb.)
5 rounds
Pull-up load: 35/15 lb.
Rx
Odd Minute: 8 Weighted Pull-ups
Even Minute: 5 Back Squats (185/135 lb.)
5 rounds
Pull-up load: 25/10 lb.
Fitness
Odd Minute: 10 Hard Ring Rows
Even Minute: 5 Back Squats
5 rounds
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, July 29, 2019
Male Clients
1
#Derek
Wilcock
5:30pm CrossFit All Level...
3 x 3 @ 275 lbs
2
mathew
taylor
11AM CrossFit All Levels
3 x 3 @ 245 lbs
245,275,295
2
Private
11AM CrossFit All Levels
3 x 3 @ 245 lbs
3
Lyman
Anderson
6:30pm CrossFit All Level...
3 x 3 @ 230 lbs
4
#Sean
Wieser
5:30pm CrossFit All Level...
3 x 3 @ 225 lbs
4
Cody
Brown
6:30pm CrossFit All Level...
3 x 3 @ 225 lbs
4
Del
Tutt
5:30pm CrossFit All Level...
3 x 3 @ 225 lbs
5
Chris
“Old Man” ...
5:30pm CrossFit All Level...
3 x 3 @ 215 lbs
5
Jon
Fallon
9AM CrossFit All Levels
3 x 3 @ 215 lbs
5
Michael
Mowry
4:30pm CrossFit All Level...
3 x 3 @ 215 lbs
5
Phresh
Prince of ...
5:30pm CrossFit All Level...
3 x 3 @ 215 lbs
6
Brock
Johnson
9AM CrossFit All Levels
3 x 3 @ 205 lbs
7
jason
woodall
5:30am CrossFit All Level...
3 x 3 @ 185 lbs
7
Jeffrey
Palmer
9AM CrossFit All Levels
3 x 3 @ 185 lbs
7
Private
5:30am CrossFit All Level...
3 x 3 @ 185 lbs
8
Andres
Salazar
5:30pm CrossFit All Level...
3 x 3 @ 175 lbs
8
Brian
Welty
4:30pm CrossFit All Level...
3 x 3 @ 175 lbs
8
kevin
varghese
5:30am CrossFit All Level...
3 x 3 @ 175 lbs
8
Private
5:30am CrossFit All Level...
3 x 3 @ 175 lbs
8
The
Godfather
5:30pm CrossFit All Level...
3 x 3 @ 175 lbs
9
Mahadev
Kakade
6:30pm CrossFit All Level...
3 x 3 @ 165 lbs
9
Ron
Fleming
4:30pm CrossFit All Level...
3 x 3 @ 165 lbs
10
Daniel
Nosko
6:30pm CrossFit All Level...
3 x 3 @ 155 lbs
11
Rodrigo
delaRosa
5:30am CrossFit All Level...
3 x 3 @ 125 lbs
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
3 x 3 @ 165 lbs
1
Lindsey
Beagley
5:30pm CrossFit All Level...
3 x 3 @ 165 lbs
1
Maron
Walker
4:30pm CrossFit All Level...
3 x 3 @ 165 lbs
2
Private
6:30pm CrossFit All Level...
3 x 3 @ 145 lbs
2
Kate
Gonzalez
4:30pm CrossFit All Level...
3 x 3 @ 145 lbs
3
Johna
Kobold
5:30am CrossFit All Level...
3 x 3 @ 140 lbs
4
Maricela
de la Rosa
5:30am CrossFit All Level...
3 x 3 @ 135 lbs
5
Amanda
Phox
6:30pm CrossFit All Level...
3 x 3 @ 127 lbs
6
Private
5:30am CrossFit All Level...
3 x 3 @ 117 lbs
7
Catalina
Johnson
9AM CrossFit All Levels
3 x 3 @ 105 lbs
8
Alessondra
Hopman
11AM CrossFit All Levels
3 x 3 @ 100 lbs
8
silvia
laub
11AM CrossFit All Levels
3 x 3 @ 100 lbs
9
Kaitlin
Welty
4:30pm CrossFit All Level...
3 x 3 @ 95 lbs
10
Mia
McCorkel
6:30pm CrossFit All Level...
3 x 3 @ 90 lbs
11
Annie
Lewis
9AM CrossFit All Levels
3 x 3 @ 85 lbs
11
Hilary
Thomas
4:30pm CrossFit All Level...
3 x 3 @ 85 lbs
11
Lauren
Pew
9AM CrossFit All Levels
3 x 3 @ 85 lbs
11
Makayla
Baca
5:30am CrossFit All Level...
3 x 3 @ 85 lbs
12
Savanna
Fallon
6:30pm CrossFit All Level...
3 x 3 @ 80 lbs
13
Erica
Lugo
4:30pm CrossFit All Level...
3 x 3 @ 75 lbs
14
Amanda
Bloomfield
11AM CrossFit All Levels
3 x 3 @ 73 lbs
15
Dara
Wieser
5:30pm CrossFit All Level...
3 x 3 @ 35 lbs
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