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Components
Back Squat
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
5 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
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):
45 (22/23)
Workout
5 x 5
Weightlifting
Back Squat (5 x 5 )
Back Squat
WOD
Metcon (AMRAP - Reps)
Rx+
25 Double-unders
20-Sec. Handstand Hold
EMOM 5 min.
1 min. Rest
5 Strict HSPU
20 Lateral Plate Jumps (45)
EMOM 5 min.
Rx
20 Double-unders
15-Sec. Handstand Hold
EMOM 5 min.
1 min. Rest
5 HSPU
20 Lateral Plate Jumps (45)
EMOM 5 min.
Fitness
40 Single Unders
10-sec. Handstand Hold
EMOM 5 min.
1 min. Rest
5 Seated Strict DB Presses
20 Lateral Plate Jumps
EMOM 5 min.
Last min of each EMOM is for Max Reps. Must complete min work requirement each EMOM
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, May 23, 2019
Male Clients
1
#Derek
Wilcock
6:30pm CrossFit All Level...
5 x 5 @ 315 lbs
2
Chad
Kobold
4:30pm CrossFit All Level...
5 x 5 @ 285 lbs
3
Paolo
Perez-Fran ...
6:30pm CrossFit All Level...
5 x 5 @ 275 lbs
4
Private
Noon CrossFit All Levels
5 x 5 @ 265 lbs
5
Jon
Fallon
6:30pm CrossFit All Level...
5 x 5 @ 245 lbs
6
#Sean
Wieser
6:30pm CrossFit All Level...
5 x 5 @ 235 lbs
6
Brock
Johnson
6:30pm CrossFit All Level...
5 x 5 @ 235 lbs
6
Chris
“Old Man” ...
6:30pm CrossFit All Level...
5 x 5 @ 235 lbs
6
Cody
Brown
6:30pm CrossFit All Level...
5 x 5 @ 235 lbs
6
Del
Tutt
6:30pm CrossFit All Level...
5 x 5 @ 235 lbs
7
Aaron
Barvitz
4:30pm CrossFit All Level...
5 x 5 @ 225 lbs
8
Andres
Salazar
6:30pm CrossFit All Level...
5 x 5 @ 210 lbs
9
Francisco
Garcia
Noon CrossFit All Levels
5 x 5 @ 205 lbs
10
Brian
Welty
4:30pm CrossFit All Level...
5 x 5 @ 195 lbs
10
jason
woodall
5:30am CrossFit All Level...
5 x 5 @ 195 lbs
215 set 5
11
jaime
mendez
6:30pm CrossFit All Level...
5 x 5 @ 185 lbs
11
Nick
Nielson
6:30pm CrossFit All Level...
5 x 5 @ 185 lbs
12
kevin
varghese
5:30am CrossFit All Level...
5 x 5 @ 165 lbs
12
Private
5:30am CrossFit All Level...
5 x 5 @ 165 lbs
13
Private
5:30am CrossFit All Level...
5 x 5 @ 155 lbs
14
leo
galaz
9am CrossFit All Levels
5 x 5 @ 135 lbs
14
Rodrigo
delaRosa
5:30am CrossFit All Level...
5 x 5 @ 135 lbs
Female Clients
1
Alesha
Asijie
5:30am CrossFit All Level...
5 x 5 @ 205 lbs
2
Johna
Kobold
6:30pm CrossFit All Level...
5 x 5 @ 170 lbs
Partnered with Kendra
2
Kendra
Lowry
6:30pm CrossFit All Level...
5 x 5 @ 170 lbs
3
Maron
Walker
4:30pm CrossFit All Level...
5 x 5 @ 145 lbs
4
Private
6:30pm CrossFit All Level...
5 x 5 @ 135 lbs
4
Maricela
de la Rosa
5:30am CrossFit All Level...
5 x 5 @ 135 lbs
5
Amanda
Phox
6:30pm CrossFit All Level...
5 x 5 @ 126 lbs
6
Private
5:30am CrossFit All Level...
5 x 5 @ 125 lbs
7
Alexandra
Hawn
4:30pm CrossFit All Level...
5 x 5 @ 115 lbs
7
Catalina
Johnson
4:30pm CrossFit All Level...
5 x 5 @ 115 lbs
7
Mia
McCorkel
6:30pm CrossFit All Level...
5 x 5 @ 115 lbs
7
Theresa
Thai
9am CrossFit All Levels
5 x 5 @ 115 lbs
8
Annie
Lewis
9am CrossFit All Levels
5 x 5 @ 110 lbs
8
Christine
Rosini
6:30pm CrossFit All Level...
5 x 5 @ 110 lbs
9
Lauren
Pew
Noon CrossFit All Levels
5 x 5 @ 105 lbs
10
Hilary
Thomas
4:30pm CrossFit All Level...
5 x 5 @ 95 lbs
1 set @105#
10
Kaitlin
Welty
4:30pm CrossFit All Level...
5 x 5 @ 95 lbs
10
Savanna
Fallon
6:30pm CrossFit All Level...
5 x 5 @ 95 lbs
10
Vanessa
Wieser
6:30pm CrossFit All Level...
5 x 5 @ 95 lbs
11
christina
chaney
6:30pm CrossFit All Level...
5 x 5 @ 85 lbs
11
Isabella
Rosini
6:30pm CrossFit All Level...
5 x 5 @ 85 lbs
12
Makayla
Baca
5:30am CrossFit All Level...
5 x 5 @ 75 lbs
13
Erica
Lugo
4:30pm CrossFit All Level...
5 x 5 @ 45 lbs
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