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Components
Weighted Step-ups
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Two Step - 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):
37 (17/20)
Workout
Two Step
Weightlifting
Weighted Step-ups (4 x 2 (Two Reps each Leg)
Weighted Step-ups
Put height of step in comments.
WOD
Metcon (Time)
Rx+
100 Wall Balls (20/14 lb.)
Every time you break, perform 2 Rope Climbs.
Rx
80 Wall Balls (20/14 lb.)
Every time you break, perform 2 Rope Climbs.
Fitness
70 Wall Balls
Every time you break, perform 2 Seat-to-Standing Rope Climbs.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, September 19, 2019
Male Clients
1
jaime
mendez
6:30pm CrossFit All Level...
4 x 2 @ 175 lbs
2
Brian
Prout
6:30pm CrossFit All Level...
4 x 2 @ 165 lbs
17"
3
Nicholas
Valderrama
4:30pm CrossFit All Level...
4 x 2 @ 145 lbs
6.5 inches
4
Aaron
Barvitz
9AM CrossFit All Levels
4 x 2 @ 135 lbs
18" box
4
Brock
Johnson
5:30pm CrossFit All Level...
4 x 2 @ 135 lbs
20 in box
4
Chris
“Old Man” ...
5:30pm CrossFit All Level...
4 x 2 @ 135 lbs
4
Jon
Fallon
4:30pm CrossFit All Level...
4 x 2 @ 135 lbs
5 real 45s
4
Private
5:30am CrossFit All Level...
4 x 2 @ 135 lbs
5
Del
Tutt
5:30pm CrossFit All Level...
4 x 2 @ 115 lbs
5
John
Iskandar
5:30pm CrossFit All Level...
4 x 2 @ 115 lbs
5
Juan
Jose
11AM CrossFit All Levels
4 x 2 @ 115 lbs
16” minus 15lb plate
5
The
Godfather
4:30pm CrossFit All Level...
4 x 2 @ 115 lbs
135 1x2
6
Private
5:30am CrossFit All Level...
4 x 2 @ 95 lbs
6
Private
5:30am CrossFit All Level...
4 x 2 @ 95 lbs
7
brendan
lonsdale
5:30am CrossFit All Level...
4 x 2 @ 85 lbs
18"
7
kevin
varghese
5:30am CrossFit All Level...
4 x 2 @ 85 lbs
18"
8
Yaser
Alabdullah
4:30pm CrossFit All Level...
4 x 2 @ 50 lbs
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
4 x 2 @ 150 lbs
2
Kaitlin
Welty
9AM CrossFit All Levels
4 x 2 @ 135 lbs
16 in
3
Rachel
Jurkowski
6:30pm CrossFit All Level...
4 x 2 @ 125 lbs
12 inches
4
Mia
McCorkel
6:30pm CrossFit All Level...
4 x 2 @ 115 lbs
5
Amanda
McFarland
5:30pm CrossFit All Level...
4 x 2 @ 105 lbs
5
Catalina
Johnson
4:30pm CrossFit All Level...
4 x 2 @ 105 lbs
12in stool
6
CHRISTINA
WERTZ
9AM CrossFit All Levels
4 x 2 @ 95 lbs
small box plus 25#
6
Private
5:30am CrossFit All Level...
4 x 2 @ 95 lbs
6
Lauren
Pew
9AM CrossFit All Levels
4 x 2 @ 95 lbs
18in box
6
Maron
Walker
5:30am CrossFit All Level...
4 x 2 @ 95 lbs
18".. 12" was my height but Aaron made me!
7
Annie
Lewis
9AM CrossFit All Levels
4 x 2 @ 85 lbs
16in
7
Makayla
Baca
5:30am CrossFit All Level...
4 x 2 @ 85 lbs
12" box
7
silvia
laub
5:30pm CrossFit All Level...
4 x 2 @ 85 lbs
8
Hilary
Thomas
5:30pm CrossFit All Level...
4 x 2 @ 75 lbs
8
Johna
Kobold
5:30am CrossFit All Level...
4 x 2 @ 75 lbs
with DB
8
Savanna
Fallon
5:30pm CrossFit All Level...
4 x 2 @ 75 lbs
9
sreeja
Tembareni
6:30pm CrossFit All Level...
4 x 4 @ 65 lbs
9
Erica
Lugo
4:30pm CrossFit All Level...
4 x 2 @ 65 lbs
small red step
10
Kayli
Glockner
5:30pm CrossFit All Level...
4 x 2 @ 55 lbs
11
Private
5:30am CrossFit All Level...
4 x 2 @ 40 lbs
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