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Components
Tempo Front Squats (3 ...
AGOGE
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
AGOGE - Firebird CrossFit
Class
(All)
5:30am CrossFit All Levels
6:30am CrossFit All Levels
9am CrossFit All Levels
Noon 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):
30 (18/12)
Workout
AGOGE
Weightlifting
Tempo Front Squats (3,1,X,1) (3 X 3 )
Tempo Front Squats (3,1,X,1) 3 second descent, 1 second pause, X explode to the top, 1 second hold.
WOD
AGOGE (AMRAP - Rounds)
Rx+
‘AGOGE’
5 HSPU
5 Toes to Bar
5 Thruster (75/55lbs)
EMOM for as long as possible
Rx
‘AGOGE’
5 BB Push Press(75/55lbs)
5 Toes to Bar
5 Thruster (75/55lbs)
EMOM for as long as possible
Fitness
‘AGOGE’
5 BB Push Press(45/35lbs)
5 Situp
5 Thruster (45/35lbs)
EMOM for as long as possible
Want to see some of these movements in action? Check out our
video library
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Whiteboard:
Friday, November 09, 2018
Male Clients
1
Phresh
Prince of ...
5:30pm CrossFit All Level...
3 x 3 @ 225 lbs
2
Lyman
Anderson
6:30pm CrossFit All Level...
3 x 3 @ 205 lbs
3
Michael
Mowry
Noon CrossFit All Levels
3 x 3 @ 200 lbs
3x3 185, 3x3 200
4
Chris
“Old Man” ...
5:30pm CrossFit All Level...
3 x 3 @ 185 lbs
4
Del
Tutt
5:30pm CrossFit All Level...
3 x 3 @ 185 lbs
4
Jon
Fallon
5:30pm CrossFit All Level...
3 x 3 @ 185 lbs
5
Private
Noon CrossFit All Levels
3 x 3 @ 155 lbs
6
Andres
Salazar
6:30pm CrossFit All Level...
3 x 3 @ 145 lbs
6
Brian
Kohl
4:30pm CrossFit All Level...
3 x 3 @ 145 lbs
6
Brian
Welty
9am CrossFit All Levels
3 x 3 @ 145 lbs
6
Private
5:30pm CrossFit All Level...
3 x 3 @ 145 lbs
6
John
Iskandar
6:30pm CrossFit All Level...
3 x 3 @ 145 lbs
7
Aaron
Barvitz
5:30am CrossFit All Level...
3 x 3 @ 135 lbs
7
Brock
Johnson
9am CrossFit All Levels
3 x 3 @ 135 lbs
7
The
Godfather
Noon CrossFit All Levels
3 x 3 @ 135 lbs
8
Luis
Solis
5:30pm CrossFit All Level...
3 x 3 @ 125 lbs
9
Private
5:30am CrossFit All Level...
3 x 3 @ 115 lbs
10
Aaron
Fitch
9am CrossFit All Levels
3 x 3 @ 105 lbs
Female Clients
1
Edith
Donno
Noon CrossFit All Levels
3 x 3 @ 165 lbs
2
Kendra
Lowry
5:30pm CrossFit All Level...
3 x 3 @ 145 lbs
3
Alesha
Asijie
5:30am CrossFit All Level...
3 x 3 @ 135 lbs
4
Kate
Gonzalez
5:30pm CrossFit All Level...
3 x 3 @ 130 lbs
5
Amanda
McFarland
6:30pm CrossFit All Level...
3 x 3 @ 115 lbs
6
Ashlyn
Eddleman
5:30pm CrossFit All Level...
3 x 3 @ 110 lbs
7
Rose
Hernandez
Noon CrossFit All Levels
3 x 3 @ 105 lbs
8
Lauren
Pew
9am CrossFit All Levels
3 x 3 @ 95 lbs
9
Catalina
Johnson
5:30pm CrossFit All Level...
3 x 3 @ 85 lbs
10
valerie
anderson
6:30pm CrossFit All Level...
3 x 3 @ 65 lbs
11
Cierra
Allen
5:30am CrossFit All Level...
3 x 3 @ 55 lbs
12
lauren
ruck
9am CrossFit All Levels
3 x 3 @ 35 lbs
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