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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Up and Over - 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):
34 (17/17)
Workout
Up and Over
WOD
Metcon (AMRAP - Reps)
Rx+
25 HSPU
In what is left of 3 min., perform KB Walking Lunges (32/24 kg).
20 Strict HSPU
In what is left of 3 min., perform KB Walking Lunges (32/24 kg)
15 Deficit HSPU (45# Plates)
In what is left of 3 min., perform KB Walking Lunges (32/24 kg).
Then finish off with:
3 Deficit HSPU
6 KB Walking Lunges
AMRAP 3 min.
Rx
20 HSPU
In what is left of 3 min., perform KB Walking Lunges (24/16 kg).
15 HSPU
In what is left of 3 min., perform KB Walking Lunges (24/16 kg)
10 HSPU
In what is left of 3 min., perform KB Walking Lunges (24/16 kg).
Then finish off with:
3 HSPU
6 KB Walking Lunges
AMRAP 3 min.
Fitness
25 Pike HSPU
In what is left of 3 min., perform KB Walking Lunges.
20 Strict Barbell Presses
In what is left of 3 min., perform KB Walking Lunges.
15 Seated Barbell Presses
In what is left of 3 min., perform KB Walking Lunges.
Then finish off with:
3 Seated Barbell Presses
6 KB Walking Lunges
AMRAP 3 min.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, October 03, 2019
Male Clients
1
#Sean
Wieser
5:30pm CrossFit All Level...
105 Reps
2
Chris
“Old Man” ...
5:30pm CrossFit All Level...
93 Reps
3
Jon
Fallon
11AM CrossFit All Levels
154 Reps
5.1
4
John
Cao
4:30pm CrossFit All Level...
123 Reps
5
Andres
Salazar
5:30pm CrossFit All Level...
104 Reps
30-22-16-36
6
Yaser
Alabdullah
4:30pm CrossFit All Level...
131 Reps
16kg KB
7
Private
5:30am CrossFit All Level...
108 Reps
8
kevin
varghese
5:30am CrossFit All Level...
100 Reps
9
Ron
Fleming
5:30pm CrossFit All Level...
91 Reps
Fit as fuuuuuu.
10
Aaron
Barvitz
5:30pm CrossFit All Level...
82 Reps
9+1 RX weight/reps 2 ab mats
10
jaime
mendez
6:30pm CrossFit All Level...
82 Reps
11
Juan
Jose
11AM CrossFit All Levels
71 Reps
24lbs, fitness otherwise
12
Daniel
Nosko
6:30pm CrossFit All Level...
60 Reps
13
Brock
Johnson
4:30pm CrossFit All Level...
59 Reps
FAILED ONLY 9 DEFICIT
14
Jeffrey
Palmer
4:30pm CrossFit All Level...
58 Reps
15
Rodrigo
delaRosa
5:30am CrossFit All Level...
57 Reps
6 rounds+3
16
Private
5:30am CrossFit All Level...
54 Reps
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
149 Reps
50, 30, 30, 39
2
Brooke
Gause
5:30am CrossFit All Level...
129 Reps
14 + 3
3
Christine
Rosini
6:30pm CrossFit All Level...
157 Reps
35lb BB, yllw KB, Box Pike PU
4
Kate
Gonzalez
4:30pm CrossFit All Level...
138 Reps
5
Dara
Wieser
4:30pm CrossFit All Level...
120 Reps
BELL PUSH = 15LBS , KBSQ = 18LBS
6
Hilary
Thomas
5:30pm CrossFit All Level...
117 Reps
30/25/20/42. 35#BB, blueKB.
7
Amber
Bloomfield
9AM CrossFit All Levels
114 Reps
rx weight HS Pups 2 ab mats 90 sec / 90 sec
8
Lauren
Pew
9AM CrossFit All Levels
111 Reps
2 abmats, 90 seconds
9
Maricela
de la Rosa
5:30am CrossFit All Level...
105 Reps
11+6, 35#bb, pinkkb
10
Annie
Lewis
9AM CrossFit All Levels
98 Reps
11
Isabella
Rosini
6:30pm CrossFit All Level...
97 Reps
fitness
12
sreeja
Tembareni
4:30pm CrossFit All Level...
90 Reps
13
Erica
Lugo
5:30pm CrossFit All Level...
84 Reps
35lb/ yellow kb
14
Amanda
McFarland
5:30pm CrossFit All Level...
72 Reps
pike pu, blue kb, 45bar
14
Private
5:30am CrossFit All Level...
72 Reps
15
Private
5:30am CrossFit All Level...
68 Reps
16
Vanessa
Wieser
6:30pm CrossFit All Level...
38 Reps
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