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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
3 x 5 - 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):
35 (18/17)
Workout
3 x 5
WOD
Metcon (AMRAP - Rounds and Reps)
Rx+
25 Double-unders
10 DB Front-Rack Walking Lunges (50/35 lb.)
5 Get up Sit ups
AMRAP 5 min.
Rest 1 min.
3 rounds
Rx
25 Double-unders
10 DB Front-Rack Walking Lunges (35/25 lb.)
5 Get up Sit ups
AMRAP 5 min.
Rest 1 min.
3 rounds
Fitness
50 Single Unders
10 DB Front-Rack Walking Lunges
5 Get up sit ups.
AMRAP 5 min.
Rest 1 min.
3 rounds
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, July 13, 2018
Male Clients
1
Chris
“Old Man” ...
5:30pm CrossFit All Level...
11 + 25
2
#Sean
Wieser
5:30pm CrossFit All Level...
9 + 28
3
Andres
Salazar
5:30pm CrossFit All Level...
7 + 35
4
Francisco
Garcia
4:30pm CrossFit All Level...
7 + 30
5
Del
Tutt
6:30pm CrossFit All Level...
7 + 25
6
Aaron
Barvitz
5:30am CrossFit All Level...
7 + 0
7
Brock
Johnson
5:30pm CrossFit All Level...
5 + 6
That's right.... very slow doubles.
8
Lyman
Anderson
6:30pm CrossFit All Level...
8 + 20
9
The
Godfather
Noon CrossFit All Levels
6 + 5
10
Aaron
Barvitz
5:30pm CrossFit All Level...
5 + 25
Double unders went missing
11
John
Iskandar
6:30pm CrossFit All Level...
5 + 11
12
Phresh
Prince of ...
4:30pm CrossFit All Level...
4 + 25
13
Daniel
Schultz
9am CrossFit All Levels
9 + 0
135 knee ups (no jump shin splint) 90 50lb walking lunges 45 Get ...
14
Ron
Fleming
6:30pm CrossFit All Level...
7 + 68
S/U, 35lbs, weighted sit up 14lbs.
15
Mike
Rogers
9am CrossFit All Levels
7 + 60
20 lb lunges single unders
16
Thomas
Badger
4:30pm CrossFit All Level...
7 + 30
50SU 20# db 14# MBSU
17
Luis
Solis
5:30pm CrossFit All Level...
3 + 7
+50 single Under 25lb DB
18
Luis
Solis
5:30am CrossFit All Level...
3 + 6
35lb DB Single Unders
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
12 + 39
2
Edith
Donno
Noon CrossFit All Levels
9 + 5
dropped a DB on my toe!! :'(
3
Alesha
Asijie
5:30am CrossFit All Level...
6 + 15
DU oh yea! Stupid get ups...
4
Kate
Gonzalez
6:30am CrossFit All Level...
8 + 0
5
Lauren
Pew
9am CrossFit All Levels
7 + 25
6
Lindsey
Beagley
5:30pm CrossFit All Level...
9 + 35
weighted sit-ups
7
valerie
anderson
6:30pm CrossFit All Level...
9 + 0
fitniss
8
Amanda
McFarland
6:30pm CrossFit All Level...
8 + 60
fitness with 20lb DB FS
9
Johna
Kobold
6:30pm CrossFit All Level...
7 + 67
WB sit uos, singles and 20# DB
10
Private
9am CrossFit All Levels
7 + 52
11
Annie
Lewis
9am CrossFit All Levels
7 + 50
20lbs
12
Christine
Rosini
5:30pm CrossFit All Level...
7 + 40
20lb DB, Single unders
13
Hilary
Thomas
4:30pm CrossFit All Level...
7 + 10
50su, 20#DB
14
Khandle
Hedrick
5:30am CrossFit All Level...
7 + 0
15
Rose
Hernandez
Noon CrossFit All Levels
6 + 40
25# DB, single unders
16
Erica
Lugo
5:30pm CrossFit All Level...
6 + 0
ball sit ups instead of get up
17
Marva
Walters
5:30am CrossFit All Level...
5 + 10
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