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Components
Bench Press
Metcon
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Benched - Firebird CrossFit
Class
(All)
5:30am CrossFit All Levels
9:00am CrossFit All Levels
11:00am CrossFit All Levels
4:30pm CrossFit All Levels
5:30pm CrossFit All Levels
6:30pm CrossFit All Levels
Home Gym 7:30PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
19 (11/8)
Workout
Benched
Weightlifting
Bench Press (3 x 5 )
Bench Press
WOD - FBCF
Metcon (AMRAP - Reps)
Rx+/Rx
400-m / 300-m MB Carry (20/14 lb.)
In what is remaining of 3 minutes, perform:
Box Jumps (24/20 in.)
400-m / 300-m MB Carry
In what is remaining of 3 minutes, perform:
Mountain Climbers
2 rounds
Fitness
300-m MB Carry
In what is remaining of 3 minutes, perform:
Step-ups
300-m MB Carry
In what is remaining of 3 minutes, perform:
Mountain Climbers
2 rounds
WOD - Home Gym
Metcon (AMRAP - Reps)
400-m / 300-m Object Carry
In what is remaining of 3 minutes, perform:
Object step up
400-m / 300-m Object Carry
In what is remaining of 3 minutes, perform:
Mountain Climbers
2 rounds
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, October 08, 2020
Male Clients
1
#Derek
Wilcock
5:30pm CrossFit All Level...
3 x 5 @ 335 lbs
2
Private
11:00am CrossFit All Leve...
3 x 5 @ 255 lbs
3
Brock
Johnson
5:30pm CrossFit All Level...
3 x 5 @ 225 lbs
4
Juan
Jose
11:00am CrossFit All Leve...
3 x 5 @ 175 lbs
4
Michael
Mowry
4:30pm CrossFit All Level...
3 x 5 @ 175 lbs
5
Chris
“Old Man” ...
5:30pm CrossFit All Level...
3 x 5 @ 165 lbs
6
Brian
Welty
4:30pm CrossFit All Level...
3 x 5 @ 155 lbs
7
Private
5:30am CrossFit All Level...
3 x 5 @ 145 lbs
8
Daniel
Nosko
6:30pm CrossFit All Level...
3 x 5 @ 135 lbs
8
Jon
Fallon
6:30pm CrossFit All Level...
3 x 5 @ 135 lbs
8
Steven
Raisor
11:00am CrossFit All Leve...
3 x 5 @ 135 lbs
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
3 x 5 @ 95 lbs
2
Christine
Rosini
6:30pm CrossFit All Level...
3 x 5 @ 90 lbs
3
Olga
Soto
6:30pm CrossFit All Level...
3 x 5 @ 75 lbs
4
amy
an
5:30am CrossFit All Level...
3 x 5 @ 70 lbs
75x2
4
Makayla
Baca
11:00am CrossFit All Leve...
3 x 5 @ 70 lbs
4
silvia
laub
6:30pm CrossFit All Level...
3 x 5 @ 70 lbs
5
Catalina
Johnson
4:30pm CrossFit All Level...
3 x 5 @ 65 lbs
5
Private
5:30am CrossFit All Level...
3 x 5 @ 65 lbs
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