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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Rope a dope - 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):
31 (19/12)
Workout
Rope a dope
WOD
Metcon (AMRAP - Rounds and Reps)
Rx+
1 Power Snatch (155/115 lb.)
1 Rope Climb
Rx
1 Power Snatch (135/95 lb.)
1 Rope Climb
Fitness
1 Power Snatch
1 Banded Pullup
*Add 1 rep of both, each round.
Round 2 = 2 PS + 2 RC
AMRAP 15 min.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, November 13, 2018
Male Clients
1
Chris
“Old Man” ...
4:30pm CrossFit All Level...
6 + 3
2
Phresh
Prince of ...
5:30pm CrossFit All Level...
4 + 9
3
#Derek
Wilcock
9am CrossFit All Levels
4 + 5
Rope climbs...whatever
4
Cody
Brown
6:30pm CrossFit All Level...
6 + 0
5
#Sean
Wieser
6:30pm CrossFit All Level...
5 + 11
6
Brock
Johnson
6:30am CrossFit All Level...
5 + 3
7
Francisco
Garcia
4:30pm CrossFit All Level...
4 + 6
8
Nicholas
Valderrama
5:30pm CrossFit All Level...
9 + 9
35# Jumping Pull up
9
Luis
Solis
5:30pm CrossFit All Level...
9 + 0
10
Aaron
Fitch
6:30pm CrossFit All Level...
8 + 10
85lbs and Banded Pullups
11
Aaron
Barvitz
5:30am CrossFit All Level...
8 + 6
115#/pu
12
jaime
mendez
6:30pm CrossFit All Level...
7 + 6
power snatch 115lb
13
Brian
Kohl
9am CrossFit All Levels
6 + 3
105 lbs power snatches
14
Brian
Welty
5:30pm CrossFit All Level...
6 + 1
105# Snatch
15
Andres
Salazar
5:30pm CrossFit All Level...
6 + 0
#95
16
Thomas
Badger
Noon CrossFit All Levels
5 + 13
95# PS and 2xBPU
17
Private
9am CrossFit All Levels
4 + 7
18
Private
Noon CrossFit All Levels
4 + 4
19
Del
Tutt
5:30pm CrossFit All Level...
0 + 0
Clean pull, Power Clean, Squat x2 - 135, 155, 165, 185 Push Jerk,...
Female Clients
1
Kendra
Lowry
4:30pm CrossFit All Level...
6 + 3
2
Kaitlin
Welty
5:30pm CrossFit All Level...
10 + 10
35#
3
Alessondra
Hopman
5:30pm CrossFit All Level...
9 + 5
45lb - banded pull ups
4
Erica
Lugo
5:30pm CrossFit All Level...
9 + 1
5
Savanna
Fallon
6:30pm CrossFit All Level...
8 + 8
55# banded C2B
6
Maron
Walker
5:30pm CrossFit All Level...
7 + 4
85# & C2B
7
Rose
Hernandez
9am CrossFit All Levels
7 + 3
65#
8
Amanda
Phox
Noon CrossFit All Levels
6 + 9
1-2 rope climb 3-4 half 5-7 foot lock
9
Mia
McCorkel
6:30pm CrossFit All Level...
5 + 7
55lbs
10
Annie
Lewis
9am CrossFit All Levels
4 + 3
11
Lauren
Pew
9am CrossFit All Levels
4 + 0
12
Amber
Bloomfield
9am CrossFit All Levels
3 + 6
rope climb 55lbs
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