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Components
Sumo Deadlift
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Death Vader - 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):
42 (25/17)
Workout
Death Vader
Weightlifting
Sumo Deadlift (5 x 3 )
Sumo Deadlift
WOD
Metcon (AMRAP - Rounds and Reps)
Rx+
Death by KB Swings 24/16kg
Start with 2 reps. Every 30 sec., add 2 more reps.
Rx
Death by KB Swings 16/12kg
Start with 2 reps. Every 30 sec., add 2 more reps.
Fitness
Death by KB Swings
Start with 2 reps. Every 30 sec., add 2 more reps.
The goal is to reach 4-5 min. (Use a load that will support this time domain.)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, August 06, 2019
Male Clients
1
#Derek
Wilcock
5:30pm CrossFit All Level...
5 x 3 @ 405 lbs
1
Chad
Kobold
5:30pm CrossFit All Level...
5 x 3 @ 405 lbs
2
Private
11AM CrossFit All Levels
5 x 3 @ 365 lbs
3
Lyman
Anderson
6:30pm CrossFit All Level...
5 x 3 @ 360 lbs
5x3 PR
4
Aaron
Barvitz
5:30pm CrossFit All Level...
5 x 3 @ 325 lbs
4
Brock
Johnson
9AM CrossFit All Levels
5 x 3 @ 325 lbs
4
Chris
“Old Man” ...
5:30pm CrossFit All Level...
5 x 3 @ 325 lbs
no chalk
4
Jon
Fallon
9AM CrossFit All Levels
5 x 3 @ 325 lbs
5
jaime
mendez
6:30pm CrossFit All Level...
5 x 3 @ 315 lbs
5
mathew
taylor
11AM CrossFit All Levels
5 x 3 @ 315 lbs
6
The
Godfather
4:30pm CrossFit All Level...
5 x 3 @ 305 lbs
7
Del
Tutt
4:30pm CrossFit All Level...
5 x 3 @ 285 lbs
8
jason
woodall
5:30am CrossFit All Level...
5 x 3 @ 275 lbs
8
John
Cao
4:30pm CrossFit All Level...
5 x 3 @ 275 lbs
9
Trent
Rasmussen
6:30pm CrossFit All Level...
5 x 3 @ 265 lbs
10
Marco
Meraz
9AM CrossFit All Levels
5 x 3 @ 255 lbs
11
Private
5:30am CrossFit All Level...
5 x 3 @ 235 lbs
12
Daniel
Nosko
6:30pm CrossFit All Level...
5 x 3 @ 225 lbs
dumb dumb lifts
12
Nicholas
Valderrama
4:30pm CrossFit All Level...
5 x 3 @ 225 lbs
12
Private
5:30am CrossFit All Level...
5 x 3 @ 225 lbs
13
Mario
Beltran
6:30pm CrossFit All Level...
5 x 3 @ 185 lbs
13
Rodrigo
delaRosa
5:30am CrossFit All Level...
5 x 3 @ 185 lbs
14
Kent
Spurling
5:30am CrossFit All Level...
5 x 3 @ 145 lbs
15
Jonny
Baker
5:30am CrossFit All Level...
5 x 3 @ 135 lbs
16
#Sean
Wieser
6:30pm CrossFit All Level...
3 x 3 @ 360 lbs
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
5 x 3 @ 240 lbs
2
Johna
Kobold
5:30am CrossFit All Level...
5 x 3 @ 235 lbs
Failed my last pull
3
Maricela
de la Rosa
5:30am CrossFit All Level...
5 x 3 @ 215 lbs
4
Private
5:30am CrossFit All Level...
5 x 3 @ 202 lbs
5
Private
6:30pm CrossFit All Level...
5 x 3 @ 200 lbs
6
Savanna
Fallon
6:30pm CrossFit All Level...
5 x 3 @ 170 lbs
7
Catalina
Johnson
9AM CrossFit All Levels
5 x 3 @ 155 lbs
8
Amber
Bloomfield
6:30pm CrossFit All Level...
5 x 3 @ 150 lbs
8
Annie
Lewis
9AM CrossFit All Levels
5 x 3 @ 150 lbs
8
Christine
Rosini
6:30pm CrossFit All Level...
5 x 3 @ 150 lbs
8
Lauren
Pew
9AM CrossFit All Levels
5 x 3 @ 150 lbs
9
valerie
anderson
6:30pm CrossFit All Level...
5 x 3 @ 125 lbs
10
christina
chaney
6:30pm CrossFit All Level...
5 x 3 @ 118 lbs
11
CHRISTINA
WERTZ
5:30am CrossFit All Level...
5 x 3 @ 115 lbs
12
Erica
Lugo
4:30pm CrossFit All Level...
5 x 3 @ 110 lbs
13
Makayla
Baca
5:30am CrossFit All Level...
5 x 3 @ 100 lbs
14
Linae
Stoner
5:30am CrossFit All Level...
5 x 3 @ 95 lbs
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