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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Double Double - Firebird CrossFit
Class
(All)
5:30am CrossFit All Levels
6:30am CrossFit All Levels
9am CrossFit All Levels
Noon CrossFit All Levels
4:30pm 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):
24 (15/9)
Workout
Double Double
WOD
Metcon (AMRAP - Rounds and Reps)
Rx+
1 Strict HSPU
2 Reverse OH Barbell Lunges (95/65 lb.)
2 Strict HSPU
4 OH Barbell Lunge
and so on …
As far as possible in 12 min.
Rx
1 HSPU
2 Reverse OH Barbell Lunges (65/45 lb.)
2 HSPU
4 OH Barbell Lunges
and so on …
As far as possible in 12 min.
Fitness
1 Push Press (BB or DB)
2 Rev OH weighted Lunge (BB or DB)
2 Push Press (BB or DB)
4 Rev OH Lunge (BB or DB)and so on …
As far as possible in 12 min.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, August 23, 2018
Male Clients
1
Brock
Johnson
6:30pm CrossFit All Level...
9 + 0
Suck it Chris
2
Chris
“Old Man” ...
4:30pm CrossFit All Level...
8 + 0
3
John
Cao
Noon CrossFit All Levels
7 + 6
4
Del
Tutt
6:30pm CrossFit All Level...
8 + 0
5
Brian
Welty
4:30pm CrossFit All Level...
7 + 8
6
Andres
Salazar
6:30pm CrossFit All Level...
7 + 2
7
Aaron
Barvitz
5:30am CrossFit All Level...
7 + 0
8
Lyman
Anderson
6:30pm CrossFit All Level...
6 + 0
9
Thomas
Badger
4:30pm CrossFit All Level...
9 + 21
25# db push press 15# db back lunge
10
Private
9am CrossFit All Levels
9 + 4
11
Private
Noon CrossFit All Levels
7 + 4
12
Aaron
Barvitz
6:30pm CrossFit All Level...
7 + 2
135# push press, 95# OH rev lunges, 145# 1x6
13
Francisco
Garcia
4:30pm CrossFit All Level...
7 + 0
did 4rds hspu w/ 2 matts, then 135 push press
14
Private
5:30am CrossFit All Level...
6 + 7
15
Steven
Raisor
Noon CrossFit All Levels
5 + 6
45# Lunge 35# DB PushPress
Female Clients
1
Kendra
Lowry
4:30pm CrossFit All Level...
9 + 2
2
Tawna
Wedin
5:30am CrossFit All Level...
7 + 2
3
silvia
laub
4:30pm CrossFit All Level...
10 + 10
4
Catalina
Johnson
6:30pm CrossFit All Level...
9 + 25
35#
5
Amanda
Phox
4:30pm CrossFit All Level...
9 + 23
cherry picker, 45#
6
Lauren
Pew
9am CrossFit All Levels
9 + 0
45# lunge, 15# press
7
Amber
Bloomfield
9am CrossFit All Levels
8 + 17
15 lb DB push press 25lb OH Lunge
8
Private
6:30pm CrossFit All Level...
8 + 14
9
Erica
Lugo
6:30pm CrossFit All Level...
6 + 17
10lb db's for push press & oh lunge
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