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Components
Bench Press
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Dumb Waiter - 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):
40 (20/20)
Workout
Dumb Waiter
Weightlifting
Bench Press (3 x 5 )
Bench Press
WOD
Metcon (Time)
Rx+
12 Reverse Lunges with 1 KB (24/16 kg)
100m Waiters Walk
30 Air Squats
3 rounds
Rx
12 Reverse Lunges with 1 KB (16/12 kg)
100m Waiters Walk
30 Air Squats
3 rounds
Fitness
12 Reverse Lunges with 1 KB
100m Waiters Walk
25 Air Squats
3 rounds
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, March 21, 2018
Male Clients
1
#Derek
Wilcock
5:30am CrossFit All Level...
3 x 5 @ 335 lbs
2
Phresh
Prince of ...
4:30pm CrossFit All Level...
3 x 5 @ 245 lbs
2
Private
Noon CrossFit All Levels
3 x 5 @ 245 lbs
3
Aaron
Barvitz
5:30am CrossFit All Level...
3 x 5 @ 225 lbs
3
Chad
Kobold
6:30pm CrossFit All Level...
3 x 5 @ 225 lbs
3
Marky
Cat
Noon CrossFit All Levels
3 x 5 @ 225 lbs
3
Paolo
Perez-Fran ...
6:30pm CrossFit All Level...
3 x 5 @ 225 lbs
4
Chris
“Old Man” ...
5:30pm CrossFit All Level...
3 x 5 @ 185 lbs
4
Del
Tutt
5:30pm CrossFit All Level...
3 x 5 @ 185 lbs
4
Duy
Pham
4:30pm CrossFit All Level...
3 x 5 @ 185 lbs
4
Joe
Gaylor
Noon CrossFit All Levels
3 x 5 @ 185 lbs
4
Peter
Hur
5:30pm CrossFit All Level...
3 x 5 @ 185 lbs
failed 205
5
Cody
Brown
Noon CrossFit All Levels
3 x 5 @ 165 lbs
5
Michael
Mowry
Noon CrossFit All Levels
3 x 5 @ 165 lbs
5
Steven
Raisor
Noon CrossFit All Levels
3 x 5 @ 165 lbs
one set at 175
5
The
Godfather
4:30pm CrossFit All Level...
3 x 5 @ 165 lbs
6
John
Iskandar
5:30pm CrossFit All Level...
3 x 5 @ 150 lbs
7
Ron
Fleming
4:30pm CrossFit All Level...
3 x 5 @ 145 lbs
8
Nick
Jarrett
Noon CrossFit All Levels
3 x 5 @ 125 lbs
3 x 5 @ 125 x 2 3 x 5 @ 135 x 1
8
wes
whitfield
5:30am CrossFit All Level...
3 x 5 @ 125 lbs
Female Clients
1
Johna
Kobold
5:30pm CrossFit All Level...
3 x 5 @ 135 lbs
2
Kendra
Lowry
5:30pm CrossFit All Level...
3 x 5 @ 115 lbs
2
Maron
Walker
4:30pm CrossFit All Level...
3 x 5 @ 115 lbs
3
Lindsey
Beagley
6:30am CrossFit All Level...
3 x 5 @ 110 lbs
4
Kate
Gonzalez
6:30am CrossFit All Level...
3 x 5 @ 90 lbs
5
Private
Noon CrossFit All Levels
3 x 5 @ 85 lbs
6
Chante
Pantila
9am CrossFit All Levels
3 x 5 @ 80 lbs
6
Vanessa
Ortiz
4:30pm CrossFit All Level...
3 x 5 @ 80 lbs
7
Amanda
McFarland
5:30pm CrossFit All Level...
3 x 5 @ 75 lbs
7
amy
an
5:30pm CrossFit All Level...
3 x 5 @ 75 lbs
7
Caren
Trahan
5:30pm CrossFit All Level...
3 x 5 @ 75 lbs
8
valerie
anderson
6:30pm CrossFit All Level...
3 x 5 @ 68 lbs
9
Amanda
Phox
Noon CrossFit All Levels
3 x 5 @ 65 lbs
9
Annie
Lewis
9am CrossFit All Levels
3 x 5 @ 65 lbs
9
Laurie
Perez-Fran ...
6:30pm CrossFit All Level...
3 x 5 @ 65 lbs
1 @ 70
9
Savanna
Fallon
6:30am CrossFit All Level...
3 x 5 @ 65 lbs
10
Jewel
Collins
6:30am CrossFit All Level...
3 x 5 @ 60 lbs
11
Leah
Fox
5:30am CrossFit All Level...
3 x 5 @ 55 lbs
12
Ashley
Lopez
5:30pm CrossFit All Level...
3 x 5 @ 45 lbs
13
Stephanie
Palacios
6:30pm CrossFit All Level...
3 x 5 @ 35 lbs
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