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Components
Bench Press
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Get Some - 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):
29 (15/14)
Workout
Get Some
Weightlifting
Bench Press (3 x 5 )
Bench Press
WOD
Metcon (AMRAP - Reps)
Rx+
10 Alt. Pistols
12 Ring Dips
In what is left of 2 min., perform:
AMRAP Double-unders
5 rounds
Rx
14 Air Squats
10 Ring Dips
In what is left of 2 min., perform:
AMRAP Double-unders
5 rounds
Fitness
12 Air Squats
12 Box Dips / Tricep Dips
In what is left of 2 min., perform:
AMRAP Single Unders
5 rounds
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, November 20, 2019
Male Clients
1
#Derek
Wilcock
5:30am CrossFit All Level...
3 x 5 @ 355 lbs
2
Private
5:30am CrossFit All Level...
3 x 5 @ 255 lbs
3
Brock
Johnson
5:30pm CrossFit All Level...
3 x 5 @ 215 lbs
4
jaime
mendez
6:30pm CrossFit All Level...
3 x 5 @ 205 lbs
5
Juan
Jose
11AM CrossFit All Levels
3 x 5 @ 195 lbs
Fail @rep 3 set 3
6
Chris
“Old Man” ...
5:30pm CrossFit All Level...
3 x 5 @ 185 lbs
6
Del
Tutt
5:30pm CrossFit All Level...
3 x 5 @ 185 lbs
7
Private
5:30am CrossFit All Level...
3 x 5 @ 165 lbs
8
#Sean
Wieser
6:30pm CrossFit All Level...
3 x 5 @ 157 lbs
9
Andrew
Guajardo
4:30pm CrossFit All Level...
3 x 5 @ 155 lbs
9
Private
5:30am CrossFit All Level...
3 x 5 @ 155 lbs
10
Jon
Fallon
9AM CrossFit All Levels
3 x 5 @ 145 lbs
10
The
Godfather
4:30pm CrossFit All Level...
3 x 5 @ 145 lbs
11
Yaser
Alabdullah
4:30pm CrossFit All Level...
3 x 5 @ 95 lbs
12
John
Cao
5:30pm CrossFit All Level...
3 x 2 @ 185 lbs
4, 3, 2
Female Clients
1
Johna
Kobold
5:30pm CrossFit All Level...
3 x 5 @ 105 lbs
Still recovering
2
Private
5:30pm CrossFit All Level...
3 x 5 @ 95 lbs
2
Kendra
Lowry
5:30pm CrossFit All Level...
3 x 5 @ 95 lbs
3
Savanna
Fallon
5:30pm CrossFit All Level...
3 x 5 @ 90 lbs
4
Mia
McCorkel
5:30pm CrossFit All Level...
3 x 5 @ 85 lbs
5
Christine
Rosini
6:30pm CrossFit All Level...
3 x 5 @ 80 lbs
6
Annie
Lewis
9AM CrossFit All Levels
3 x 5 @ 75 lbs
7
Catalina
Johnson
4:30pm CrossFit All Level...
3 x 5 @ 70 lbs
7
Lauren
Pew
9AM CrossFit All Levels
3 x 5 @ 70 lbs
8
amy
an
5:30pm CrossFit All Level...
3 x 5 @ 65 lbs
8
Hilary
Thomas
5:30pm CrossFit All Level...
3 x 5 @ 65 lbs
1x1@75
8
Isabella
Rosini
6:30pm CrossFit All Level...
3 x 5 @ 65 lbs
8
silvia
laub
9AM CrossFit All Levels
3 x 5 @ 65 lbs
9
Private
5:30am CrossFit All Level...
3 x 5 @ 55 lbs
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