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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Rope-a-dope - 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):
31 (19/12)
Workout
Rope-a-dope
WOD
Metcon (AMRAP - Reps)
Rx+
First 2 min. perform:
3 Rope Climbs
What time is remaining, AMRAP
Box Jumps (24/20”)
Second 2 min. perform:
3 Rope Climbs
What time is remaining, AMRAP
Girlyman-maker (50/35 lb.)
3 Rounds
Rx
First 2 min. perform:
2 Rope Climbs
What time is remaining, AMRAP
Box Jumps (24/20”)
Second 2 min. perform:
2 Rope Climbs
What time is remaining, AMRAP
Girlyman-maker (35/20 lb.)
3 Rounds
Fitness
First 2 min. perform:
3 Seated Rope Climbs
What time is remaining, AMRAP
Step-ups
Second 2 min. perform:
3 Seated Rope Climbs
What time is remaining, AMRAP
Girlyman-maker
3 Rounds
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, April 03, 2018
Male Clients
1
Chris
“Old Man” ...
5:30pm CrossFit All Level...
106 Reps
2
Paolo
Perez-Fran ...
4:30pm CrossFit All Level...
96 Reps
35lb
3
#Sean
Wieser
6:30pm CrossFit All Level...
93 Reps
4
Marky
Cat
4:30pm CrossFit All Level...
82 Reps
5
Andres
Salazar
5:30am CrossFit All Level...
64 Reps
6
Ron
Fleming
5:30pm CrossFit All Level...
59 Reps
7
Cody
Brown
Noon CrossFit All Levels
53 Reps
3,3,3,2,2,2 rope climbs
8
John
Cao
5:30pm CrossFit All Level...
47 Reps
18, 2 : 11, 2 : 11, 3
9
Lyman
Anderson
5:30pm CrossFit All Level...
44 Reps
10
Phresh
Prince of ...
4:30pm CrossFit All Level...
31 Reps
11
sam
jones
6:30pm CrossFit All Level...
87 Reps
12
Trent
Rasmussen
5:30pm CrossFit All Level...
78 Reps
RX: 5 rc's; 7 seated rc's
13
Francisco
Garcia
4:30pm CrossFit All Level...
67 Reps
23, 13, 16, 5, 5, 5 - No rope climbs rds 2&3
14
Duy
Pham
5:30pm CrossFit All Level...
63 Reps
14
Steven
Raisor
Noon CrossFit All Levels
63 Reps
leg lock practice
15
Private
Noon CrossFit All Levels
60 Reps
16
Aaron
Barvitz
6:30pm CrossFit All Level...
54 Reps
17
Peter
Hur
Noon CrossFit All Levels
43 Reps
rope leg locks
18
Jon
Fallon
6:30pm CrossFit All Level...
0 Reps
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
116 Reps
37, 6, 34, 5, 26, 8
2
Mia
McCorkel
6:30pm CrossFit All Level...
46 Reps
3
Ann
Owen
5:30am CrossFit All Level...
114 Reps
4
valerie
anderson
5:30am CrossFit All Level...
95 Reps
1 rope climb 3 seated alternating
5
Private
5:30am CrossFit All Level...
93 Reps
6
Tawna
Wedin
Noon CrossFit All Levels
89 Reps
1st round rx, then 1 rope climb
7
Erica
Lugo
6:30pm CrossFit All Level...
76 Reps
7
Leah
Fox
5:30am CrossFit All Level...
76 Reps
60 SU (18”) & 16 GMMs (w seated rope climb bended knees)
8
Maron
Walker
4:30pm CrossFit All Level...
72 Reps
6 seated + RX Box/Girlys
9
lauren
ruck
5:30pm CrossFit All Level...
69 Reps
scaled
10
Private
9am CrossFit All Levels
65 Reps
11
Hilary
Thomas
4:30pm CrossFit All Level...
54 Reps
5 leg locks/end+Rx rest. 40BJ+14GMM
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