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Components
Pause Deadlift 2+2
Deadlift
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Hold it Now! - 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):
24 (11/13)
Workout
Hold it Now!
Weightlifting
Pause Deadlift 2+2 (5 x 2 )
2+2 = Pause Pull 2 inches off the floor for 2 seconds.
Weightlifting Fitness:
Deadlift (5 x 2 )
Deadlift
WOD
Metcon (Time)
Rx+/Rx
40 MB Russian Twists (25/20)(20/14)
30 Med Ball Jump-Overs
20 MB Straight Arm Sit Ups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, October 17, 2019
Male Clients
1
Private
5:30am CrossFit All Level...
5 x 2 @ 365 lbs
2
Jeffrey
Palmer
4:30pm CrossFit All Level...
5 x 2 @ 325 lbs
3
Jon
Fallon
6:30pm CrossFit All Level...
5 x 2 @ 315 lbs
3
Lyman
Anderson
6:30pm CrossFit All Level...
5 x 2 @ 315 lbs
3
The
Godfather
4:30pm CrossFit All Level...
5 x 2 @ 315 lbs
4
Cody
Brown
6:30pm CrossFit All Level...
5 x 2 @ 275 lbs
5
Juan
Jose
11AM CrossFit All Levels
5 x 2 @ 235 lbs
#235
6
Brian
Prout
5:30pm CrossFit All Level...
5 x 2 @ 205 lbs
7
Brock
Johnson
5:30pm CrossFit All Level...
5 x 2 @ 185 lbs
7
Chris
“Old Man” ...
5:30pm CrossFit All Level...
5 x 2 @ 185 lbs
8
Yaser
Alabdullah
4:30pm CrossFit All Level...
5 x 2 @ 165 lbs
Female Clients
1
Annie
Lewis
9AM CrossFit All Levels
5 x 2 @ 165 lbs
1
Private
5:30am CrossFit All Level...
5 x 2 @ 165 lbs
1
Lauren
Pew
9AM CrossFit All Levels
5 x 2 @ 165 lbs
2
Hilary
Thomas
5:30pm CrossFit All Level...
5 x 2 @ 145 lbs
going easy for 20.2 tomorrow
2
silvia
laub
5:30pm CrossFit All Level...
5 x 2 @ 145 lbs
3
Private
5:30am CrossFit All Level...
5 x 2 @ 140 lbs
4
Catalina
Johnson
11AM CrossFit All Levels
5 x 2 @ 135 lbs
4
Mia
McCorkel
6:30pm CrossFit All Level...
5 x 2 @ 135 lbs
5
christina
chaney
6:30pm CrossFit All Level...
5 x 2 @ 115 lbs
5
Savanna
Fallon
5:30pm CrossFit All Level...
5 x 2 @ 115 lbs
6
Erica
Lugo
4:30pm CrossFit All Level...
5 x 2 @ 105 lbs
7
Kendra
Lowry
5:30pm CrossFit All Level...
5 x 2 @ 65 lbs
8
sreeja
Tembareni
6:30pm CrossFit All Level...
5 x 2 @ 55 lbs
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