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Components
Shoulder Press
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Pressed for Time - 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):
41 (23/18)
Workout
Pressed for Time
Weightlifting
Shoulder Press (1 x 3 )
Shoulder Press
WOD
Metcon (AMRAP - Reps)
Rx+
Odd min.: Run 200 m
Even min.: 12 Ball Slams 20/15
4 rounds
Rest 2 min.
Odd min.: 15 Push Presses (95/65 lb.)
Even min.: Run 200 m
4 rounds
Rx
Odd min.: Run 200 m
Even min.: 12 Ball Slams 20/15
4 rounds
Rest 2 min.
Odd min.: 15 Push Presses (75/45 lb.)
Even min.: Run 200 m
4 rounds
Fitness
Odd min.: Run 150 m
Even min.: 9 Ball Slams
4 rounds
Rest 2 min.
Odd min.: 10 Push Presses
Even min.: Run 150 m
4 rounds
*Last round of each (DB/BB) Couplet is for max reps. Must complete all work prior for Rx.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, January 15, 2019
Male Clients
1
#Derek
Wilcock
4:30pm CrossFit All Level...
1 x 3 @ 250 lbs
255# 1X2
2
Phresh
Prince of ...
5:30pm CrossFit All Level...
1 x 3 @ 215 lbs
3
Brock
Johnson
6:30pm CrossFit All Level...
1 x 3 @ 160 lbs
4
Aaron
Barvitz
5:30pm CrossFit All Level...
1 x 3 @ 145 lbs
5
Aaron
Barvitz
5:30am CrossFit All Level...
1 x 3 @ 140 lbs
6
Del
Tutt
5:30pm CrossFit All Level...
1 x 3 @ 135 lbs
6
Jon
Fallon
9am CrossFit All Levels
1 x 3 @ 135 lbs
6
Lyman
Anderson
6:30pm CrossFit All Level...
1 x 3 @ 135 lbs
6
mathew
taylor
Noon CrossFit All Levels
1 x 3 @ 135 lbs
6
Private
5:30am CrossFit All Level...
1 x 3 @ 135 lbs
7
John
Cao
5:30pm CrossFit All Level...
1 x 3 @ 132.5 lbs
8
Chris
“Old Man” ...
5:30pm CrossFit All Level...
1 x 3 @ 125 lbs
1x2 132.5
8
The
Godfather
Noon CrossFit All Levels
1 x 3 @ 125 lbs
9
Cody
Brown
6:30pm CrossFit All Level...
1 x 3 @ 115 lbs
9
kevin
varghese
6:30am CrossFit All Level...
1 x 3 @ 115 lbs
10
Luis
Solis
5:30pm CrossFit All Level...
1 x 3 @ 110 lbs
11
John
Iskandar
6:30pm CrossFit All Level...
1 x 3 @ 105 lbs
1x2 110#
11
Private
5:30am CrossFit All Level...
1 x 3 @ 105 lbs
12
Private
9am CrossFit All Levels
1 x 3 @ 95 lbs
13
Father
Dan Vanyo
Noon CrossFit All Levels
1 x 3 @ 85.5 lbs
14
jordan
strausbaugh
6:30pm CrossFit All Level...
1 x 3 @ 75 lbs
15
Rodrigo
delaRosa
6:30pm CrossFit All Level...
1 x 3 @ 70 lbs
16
Jacob
Scott
6:30pm CrossFit All Level...
1 x 3 @ 65 lbs
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
1 x 3 @ 106 lbs
2
Alesha
Asijie
5:30am CrossFit All Level...
1 x 3 @ 100 lbs
3
Maron
Walker
4:30pm CrossFit All Level...
1 x 3 @ 95 lbs
4
Ashlyn
Eddleman
4:30pm CrossFit All Level...
1 x 3 @ 80 lbs
5
Mia
McCorkel
6:30pm CrossFit All Level...
1 x 3 @ 77 lbs
6
Private
6:30pm CrossFit All Level...
1 x 3 @ 75 lbs
6
Maricela
de la Rosa
6:30am CrossFit All Level...
1 x 3 @ 75 lbs
7
Rose
Hernandez
9am CrossFit All Levels
1 x 3 @ 70 lbs
8
Catalina
Johnson
Noon CrossFit All Levels
1 x 3 @ 60 lbs
8
silvia
laub
5:30pm CrossFit All Level...
1 x 3 @ 60 lbs
9
Amanda
Phox
Noon CrossFit All Levels
1 x 3 @ 55 lbs
ran outta time
9
Annie
Lewis
9am CrossFit All Levels
1 x 3 @ 55 lbs
9
Lauren
Pew
9am CrossFit All Levels
1 x 3 @ 55 lbs
10
alexandra
bayona
4:30pm CrossFit All Level...
1 x 3 @ 50 lbs
10
Erica
Lugo
5:30pm CrossFit All Level...
1 x 3 @ 50 lbs
11
Amber
Bloomfield
5:30pm CrossFit All Level...
1 x 3 @ 45 lbs
11
Joy
Thomas
9am CrossFit All Levels
1 x 3 @ 45 lbs
12
Private
5:30am CrossFit All Level...
1 x 3 @ 15 lbs
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