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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Mr. T - 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):
32 (20/12)
Workout
Mr. T
WOD
Metcon (AMRAP - Rounds and Reps)
Rx+
8 DB Step-up and Overs (50/25 lb.)
30 sec. DB T Side Plank (R)
12 Box Jump Overs
30 sec. DB T Side Plank (L)
AMRAP 15 min.
*2 DBs for Step-up and Overs
*1 DB for Plank held in T position
Rx
8 DB Step-up and Overs (35/20 lb.)
30 sec. DB T Side Plank (R)
8 Box Jump Overs
30 sec. DB T Side Plank (L)
AMRAP 15 min.
*2 DBs for Step-up and Overs
*1 DB for Plank held in T position
Fitness
8 DB Step-up and Overs
30 sec. Side Plank (R)
8 Box Step Overs
30 sec. Side Plank (L)
AMRAP 15 min.
*2 DBs for Step-up and Overs
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, August 02, 2018
Male Clients
1
Brock
Johnson
6:30pm CrossFit All Level...
6 + 21
2
Andres
Salazar
6:30pm CrossFit All Level...
6 + 14
3
#Sean
Wieser
6:30pm CrossFit All Level...
6 + 8
4
Francisco
Garcia
4:30pm CrossFit All Level...
6 + 5
5
#Derek
Wilcock
9am CrossFit All Levels
5 + 0
#IAMPUKIE
5
Cody
Brown
Noon CrossFit All Levels
5 + 0
6
Aaron
Barvitz
5:30am CrossFit All Level...
4 + 21
20" box
7
Private
Noon CrossFit All Levels
4 + 0
8
Duy
Pham
4:30pm CrossFit All Level...
8 + 0
9
Lyman
Anderson
6:30pm CrossFit All Level...
7 + 0
10
John
Iskandar
6:30pm CrossFit All Level...
6 + 3
11
Mike
Rogers
6:30pm CrossFit All Level...
5 + 8
12
Trent
Rasmussen
6:30am CrossFit All Level...
4 + 17
#IPITYDAFOOOOO' !!!
13
Michael
Jackson
6:30am CrossFit All Level...
4 + 15
35IB
14
Private
6:30am CrossFit All Level...
4 + 8
15
Daniel
Schultz
Noon CrossFit All Levels
4 + 0
16
jaime
mendez
6:30pm CrossFit All Level...
5 + 8
16
Luis
Solis
5:30am CrossFit All Level...
5 + 8
25lbs DB
17
Private
9am CrossFit All Levels
5 + 2
18
Father
Dan Vanyo
Noon CrossFit All Levels
4 + 8
25 lb. DBs; No Jumps
Female Clients
1
Savanna
Fallon
6:30pm CrossFit All Level...
6 + 3
2
Mia
McCorkel
Noon CrossFit All Levels
5 + 17
+3sec!
3
Vanessa
Ortiz
6:30pm CrossFit All Level...
5 + 8
4
Catalina
Johnson
4:30pm CrossFit All Level...
6 + 9
10lb DBs
5
Amanda
McFarland
6:30pm CrossFit All Level...
6 + 8
20lb db/ side plank no db
5
Lauren
Pew
9am CrossFit All Levels
6 + 8
20lb DB step ups
6
Tawna
Wedin
Noon CrossFit All Levels
6 + 6
T side plank (no db), rx weight
7
Alessondra
Hopman
6:30pm CrossFit All Level...
5 + 17
15 lb weights
7
Private
4:30pm CrossFit All Level...
5 + 17
8
Ashley
Lopez
5:30am CrossFit All Level...
5 + 0
-2 sec on last side plank
8
Erica
Lugo
6:30pm CrossFit All Level...
5 + 0
knee side planks/ 10 lb db
9
Emily
Goldman
5:30am CrossFit All Level...
4 + 13
modified side planks
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