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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
One Minute Please! - 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):
50 (28/22)
Workout
One Minute Please!
WOD
Metcon (AMRAP - Reps)
Rx+
Min. 1: 50 Double-unders
Min. 2: Max Side Plank Hold (L)
Min. 3: 50 Double-unders
Min. 4: Max Side Plank Hold (R)
Min. 5: 10 Weighted Goblet Squats (24/16kg.)
5 rounds
*Side plank is performed on hand, with feet apart!
Rx
Min. 1: 30 Double-unders
Min. 2: Max Side Plank Hold (L)
Min. 3: 30 Double-unders
Min. 4: Max Side Plank Hold (R)
Min. 5: 10 Weighted Goblet Squats (16/12kg.)
5 rounds
Fitness
Min. 1: 50 Speed Steps
Min. 2: Max Side Plank Hold (L)
Min. 3: 50 Speed Steps
Min. 4: Max Side Plank Hold (R)
Min. 5: 8 Weighted Goblet Squats
5 rounds
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, August 13, 2019
Male Clients
1
Brock
Johnson
5:30pm CrossFit All Level...
545 Reps
2
Chris
“Old Man” ...
5:30pm CrossFit All Level...
517 Reps
3
Andres
Salazar
5:30pm CrossFit All Level...
472 Reps
50-52-45-50-50-45-50-45-35-50
4
Del
Tutt
5:30pm CrossFit All Level...
358 Reps
5
Cody
Brown
6:30pm CrossFit All Level...
600 Reps
5
Jon
Fallon
9AM CrossFit All Levels
600 Reps
orange kb
5
Lyman
Anderson
6:30pm CrossFit All Level...
600 Reps
5
Michael
Mowry
6:30pm CrossFit All Level...
600 Reps
2rds x Rx+, 3rds x Rx + 24Kg kb
6
jason
woodall
5:30am CrossFit All Level...
565 Reps
7
#Sean
Wieser
6:30pm CrossFit All Level...
560 Reps
rope broke and my dubs sucked
8
Kent
Spurling
5:30am CrossFit All Level...
490 Reps
9
Mahadev
Kakade
6:30pm CrossFit All Level...
470 Reps
10
John
Cao
4:30pm CrossFit All Level...
464 Reps
24kg kb
11
Chad
Kobold
5:30pm CrossFit All Level...
330 Reps
30, 30, 30, 40, 30, 30, 30, 30, 30, 50
12
The
Godfather
5:30pm CrossFit All Level...
304 Reps
13
Phresh
Prince of ...
11AM CrossFit All Levels
241 Reps
14
Andrew
Guajardo
4:30pm CrossFit All Level...
545 Reps
15
Private
11AM CrossFit All Levels
520 Reps
16
Rodrigo
delaRosa
5:30am CrossFit All Level...
500 Reps
17
Jonny
Baker
5:30am CrossFit All Level...
475 Reps
Had to scale planks using 2nd foot for balance
18
Private
5:30am CrossFit All Level...
450 Reps
19
Ron
Fleming
11AM CrossFit All Levels
428 Reps
20
Aaron
Barvitz
5:30pm CrossFit All Level...
422 Reps
30DU for 3 rounds 20 for 2
21
JORDAN
WOODALL
5:30am CrossFit All Level...
420 Reps
22
jaime
mendez
6:30pm CrossFit All Level...
410 Reps
23
Private
5:30am CrossFit All Level...
401 Reps
24
Ron
Fleming
6:30pm CrossFit All Level...
350 Reps
rd 2 today
25
Mario
Beltran
6:30pm CrossFit All Level...
153 Reps
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
600 Reps
47 GS
2
Amber
Bloomfield
6:30pm CrossFit All Level...
600 Reps
2
Catalina
Johnson
11AM CrossFit All Levels
600 Reps
2
Lauren
Pew
9AM CrossFit All Levels
600 Reps
2
Mia
McCorkel
6:30pm CrossFit All Level...
600 Reps
3
Annie
Lewis
9AM CrossFit All Levels
583 Reps
4
Maron
Walker
5:30am CrossFit All Level...
495 Reps
5
Kate
Gonzalez
4:30pm CrossFit All Level...
490 Reps
6
CHRISTINA
WERTZ
9AM CrossFit All Levels
325 Reps
7
Hilary
Thomas
5:30pm CrossFit All Level...
600 Reps
su and elbow side planks
8
amy
an
5:30pm CrossFit All Level...
557 Reps
missed a few doubles :(
9
Christine
Rosini
6:30pm CrossFit All Level...
490 Reps
60SU, Rx plank, 12kg@10repss
10
Private
4:30pm CrossFit All Level...
465 Reps
11
Erica
Lugo
4:30pm CrossFit All Level...
455 Reps
60 singles/ purple/ 242;213
12
Johna
Kobold
5:30am CrossFit All Level...
448 Reps
75 singles with RX weight
13
Kaitlin
Welty
9AM CrossFit All Levels
410 Reps
RX, 50 SS*
14
Mayra
Ramirez
4:30pm CrossFit All Level...
390 Reps
Missed some DU
15
Private
5:30am CrossFit All Level...
351 Reps
16
Maricela
de la Rosa
5:30am CrossFit All Level...
310 Reps
17
Private
4:30pm CrossFit All Level...
289 Reps
18
christina
chaney
6:30pm CrossFit All Level...
193 Reps
60 singles -ylw kb
19
Savanna
Fallon
5:30pm CrossFit All Level...
0 Reps
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