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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
The Overheard Lunge - 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):
38 (21/17)
Workout
The Overheard Lunge
WOD
Metcon (AMRAP - Reps)
Rx+
16 Plate OH Walking Lunges (45/25 lb.)
30/20 cal. Assault Bike
In what is remaining of 4 min., perform:
Handstand Hold
4 rounds
Rx
16 Plate OH Walking Lunges (25/15 lb.)
25/15 cal. Assault Bike
In what is remaining of 4 min., perform:
Handstand Hold
4 rounds
Fitness
16 Plate Walking Lunges
15/10 cal. Assault Bike
In what is remaining of 4 min., perform:
Plank Hold
4 rounds
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, September 03, 2019
Male Clients
1
Brock
Johnson
9AM CrossFit All Levels
225 Reps
3 minutes 45 seconds held
2
jason
woodall
5:30am CrossFit All Level...
195 Reps
3 min 15 sec hold
3
Chris
“Old Man” ...
5:30pm CrossFit All Level...
155 Reps
4
#Sean
Wieser
6:30pm CrossFit All Level...
135 Reps
5
Brian
Welty
4:30pm CrossFit All Level...
102 Reps
6
Andres
Salazar
5:30pm CrossFit All Level...
50 Reps
30-15-5-0
7
Brian
Prout
6:30pm CrossFit All Level...
30 Reps
8
Del
Tutt
5:30pm CrossFit All Level...
210 Reps
rower
9
Jonny
Baker
4:30pm CrossFit All Level...
185 Reps
10
Mahadev
Kakade
6:30pm CrossFit All Level...
148 Reps
11
jaime
mendez
6:30pm CrossFit All Level...
136 Reps
12
Lyman
Anderson
6:30pm CrossFit All Level...
130 Reps
13
Ron
Fleming
5:30pm CrossFit All Level...
102 Reps
14
Aaron
Barvitz
4:30pm CrossFit All Level...
87 Reps
15
kevin
varghese
5:30am CrossFit All Level...
64 Reps
16
The
Godfather
4:30pm CrossFit All Level...
49 Reps
17
Deuce
News
4:30pm CrossFit All Level...
45 Reps
18
Trent
Rasmussen
5:30am CrossFit All Level...
195 Reps
Fitness w/25 lb plate
19
Rodrigo
delaRosa
5:30am CrossFit All Level...
140 Reps
15lb & handstand hold
20
Private
11AM CrossFit All Levels
45 Reps
21
Jeffrey
Palmer
5:30pm CrossFit All Level...
24 Reps
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
278 Reps
1st: 2:23-1:00, 0:53-0:30, 0:25-0:00 2nd: 2:00-1:30, 0:40-0:08 3r...
2
Maron
Walker
5:30am CrossFit All Level...
252 Reps
3
Lauren
Pew
9AM CrossFit All Levels
250 Reps
4
silvia
laub
5:30pm CrossFit All Level...
201 Reps
5
Makayla
Baca
5:30am CrossFit All Level...
195 Reps
6
Johna
Kobold
5:30am CrossFit All Level...
178 Reps
nope
7
Private
6:30pm CrossFit All Level...
172 Reps
8
Annie
Lewis
9AM CrossFit All Levels
165 Reps
9
Savanna
Fallon
5:30pm CrossFit All Level...
144 Reps
10
Private
5:30am CrossFit All Level...
132 Reps
11
amy
an
5:30pm CrossFit All Level...
112 Reps
12
Maricela
de la Rosa
5:30am CrossFit All Level...
103 Reps
48, 37, 15, 3
13
Kaitlin
Welty
4:30pm CrossFit All Level...
61 Reps
I suck at handstands
14
Catalina
Johnson
11AM CrossFit All Levels
239 Reps
Wall walk; 15# plate
15
Amanda
Phox
4:30pm CrossFit All Level...
198 Reps
Rx with row... 64/54/30/60
16
Hilary
Thomas
4:30pm CrossFit All Level...
193 Reps
(75-2)(45)(40-1)(45-1). Row, elevated pike. Each break -3pts=205-...
17
Erica
Lugo
4:30pm CrossFit All Level...
162 Reps
15lb plate/ 15 cal row/ wall climb hold
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