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Components
Deadlift
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Deadly Hallows! - 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
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):
34 (19/15)
Workout
Deadly Hallows!
Weightlifting
Deadlift (3 x 5 )
Deadlift
WOD
Metcon (Time)
Rx+
200m Row/Run
Round 1 & 3
20 KB Swings (24/16kg)
Round 2
15 Wall balls (20/14lb)
Rest 1 min
3 Rounds
Rx
200m Row/Run
Round 1 & 3
20 KB Swings (16/12kg)
Round 2
15 Wall balls (20/14lb)
Rest 1 min
3 Rounds
Fitness
200m Row/Run
Round 1 & 3
20 KB Swings
Round 2
15 Wall balls
Rest 1 min
3 Rounds
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, March 29, 2018
Male Clients
1
Phresh
Prince of ...
4:30pm CrossFit All Level...
3 x 5 @ 405 lbs
2
#Derek
Wilcock
6:30pm CrossFit All Level...
3 x 5 @ 404 lbs
2@405, 1@365
3
Marky
Cat
4:30pm CrossFit All Level...
3 x 5 @ 385 lbs
4
The
Godfather
4:30pm CrossFit All Level...
3 x 5 @ 365 lbs
5
Peter
Hur
6:30pm CrossFit All Level...
3 x 5 @ 355 lbs
6
John
Cao
4:30pm CrossFit All Level...
3 x 5 @ 325 lbs
225, 275, 305, 325
7
#Sean
Wieser
6:30pm CrossFit All Level...
3 x 5 @ 315 lbs
7
Chris
Gracey
6:30pm CrossFit All Level...
3 x 5 @ 315 lbs
8
Del
Tutt
6:30pm CrossFit All Level...
3 x 5 @ 305 lbs
8
Francisco
Garcia
4:30pm CrossFit All Level...
3 x 5 @ 305 lbs
285,295,305
8
Steven
Raisor
Noon CrossFit All Levels
3 x 5 @ 305 lbs
9
Private
Noon CrossFit All Levels
3 x 5 @ 285 lbs
10
Aaron
Barvitz
5:30am CrossFit All Level...
3 x 5 @ 275 lbs
10
Chris
“Old Man” ...
4:30pm CrossFit All Level...
3 x 5 @ 275 lbs
10
Cody
Brown
6:30pm CrossFit All Level...
3 x 5 @ 275 lbs
11
John
Iskandar
6:30pm CrossFit All Level...
3 x 5 @ 245 lbs
12
Andres
Salazar
5:30am CrossFit All Level...
3 x 5 @ 165 lbs
13
sam
jones
6:30pm CrossFit All Level...
3 x 5 @ 130 lbs
14
Lyman
Anderson
6:30pm CrossFit All Level...
3 x 5 @ 0 lbs
Female Clients
1
Maron
Walker
4:30pm CrossFit All Level...
3 x 5 @ 265 lbs
Thanks Coach K!
2
Alesha
Asijie
5:30am CrossFit All Level...
3 x 5 @ 225 lbs
3
Private
Noon CrossFit All Levels
3 x 5 @ 190 lbs
4
Johna
Kobold
5:30am CrossFit All Level...
3 x 5 @ 185 lbs
#weaksauce
5
Mia
McCorkel
6:30pm CrossFit All Level...
3 x 5 @ 175 lbs
6
Hilary
Thomas
4:30pm CrossFit All Level...
3 x 5 @ 160 lbs
7
Private
5:30am CrossFit All Level...
3 x 5 @ 155 lbs
7
Vanessa
Ortiz
Noon CrossFit All Levels
3 x 5 @ 155 lbs
8
Theresa
Thai
6:30pm CrossFit All Level...
3 x 5 @ 140 lbs
9
Savanna
Fallon
6:30am CrossFit All Level...
3 x 5 @ 135 lbs
9
valerie
anderson
6:30pm CrossFit All Level...
3 x 5 @ 135 lbs
10
Annie
Lewis
9am CrossFit All Levels
3 x 5 @ 125 lbs
10
Jewel
Collins
6:30am CrossFit All Level...
3 x 5 @ 125 lbs
10
Lauren
Pew
9am CrossFit All Levels
3 x 5 @ 125 lbs
11
Pat
Golba-Lynch
9am CrossFit All Levels
3 x 5 @ 120 lbs
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