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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
BIG 5 - 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):
22 (13/9)
Workout
BIG 5
Weightlifting
Bench Press (5 X 5 )
Bench Press
WOD - FBCF
Metcon (AMRAP - Rounds and Reps)
Rx+
10 Double-unders
5 KB Lunges (24/16 kg)
5 V-ups
Add 10 reps to DUs and 5 to
Lunges/V-ups every round
AFAP in 9 min.
Rx
10 Double-unders
5 KB Lunges (16/12 kg)
5 V-ups
Add 10 reps to DUs and 5 to
Lunges/V-ups every round
AFAP in 9 min
Fitness
20 Single-unders
5 KB Lunges
5 Sit-ups
Add 10 reps to SUs and 5 to
Lunges/V-ups every
Round
AFAP in 9 min.
WOD - Home Gym
Metcon (AMRAP - Rounds and Reps)
10 Double-unders
5 DB Lunges (35/20 lb.)
5 V-ups
Add 10 reps to DUs and 5 to
Lunges/V-ups every round
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, November 24, 2020
Male Clients
1
#Derek
Wilcock
5:30pm CrossFit All Level...
5 x 5 @ 335 lbs
2
Private
11:00am CrossFit All Leve...
5 x 5 @ 255 lbs
3
Brian
Prout
5:30pm CrossFit All Level...
5 x 5 @ 185 lbs
3
Juan
Jose
11:00am CrossFit All Leve...
5 x 5 @ 185 lbs
3
Marco
Meraz
9:00am CrossFit All Level...
5 x 5 @ 185 lbs
4
Michael
Mowry
9:00am CrossFit All Level...
5 x 5 @ 170 lbs
5
Chris
“Old Man” ...
5:30pm CrossFit All Level...
5 x 5 @ 165 lbs
6
#Sean
Wieser
6:30pm CrossFit All Level...
5 x 5 @ 155 lbs
6
Jon
Fallon
6:30pm CrossFit All Level...
5 x 5 @ 155 lbs
7
Private
5:30am CrossFit All Level...
5 x 5 @ 140 lbs
8
Jonny
Baker
5:30am CrossFit All Level...
5 x 5 @ 115 lbs
9
jaime
mendez
6:30pm CrossFit All Level...
5 x 3 @ 205 lbs
9
John
Iskandar
5:30pm CrossFit All Level...
4 x 5 @ 145 lbs
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
5 x 5 @ 105 lbs
2
Christine
Rosini
6:30pm CrossFit All Level...
5 x 5 @ 90 lbs
3
Savanna
Fallon
4:30pm CrossFit All Level...
5 x 5 @ 80 lbs
4
Makayla
Baca
6:30pm CrossFit All Level...
5 x 5 @ 75 lbs
5
Annie
Lewis
9:00am CrossFit All Level...
5 x 5 @ 70 lbs
6
Isabella
Rosini
6:30pm CrossFit All Level...
5 x 5 @ 67.5 lbs
7
Private
5:30am CrossFit All Level...
5 x 5 @ 65 lbs
8
Lauren
Pew
9:00am CrossFit All Level...
5 x 5 @ 55 lbs
9
Blanca
Beltran
5:30am CrossFit All Level...
5 x 5 @ 0 lbs
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