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Components
Weighted Step-ups
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Box Basics - 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):
30 (17/13)
Workout
Box Basics
Weightlifting
Weighted Step-ups (5 x 5 )
Weighted Step-ups
height of box in comments
WOD
Metcon (AMRAP - Rounds and Reps)
Rx
20 Russian KB swings(24/16)
200-m Run
20 Plate Jumps (45lbs)
AMRAP 7 min
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, August 30, 2018
Male Clients
1
Lyman
Anderson
6:30pm CrossFit All Level...
5 x 5 @ 145 lbs
18" Suck it cody
2
Cody
Brown
Noon CrossFit All Levels
5 x 5 @ 135 lbs
18"
3
Brian
Welty
4:30pm CrossFit All Level...
5 x 5 @ 125 lbs
3
Chris
“Old Man” ...
4:30pm CrossFit All Level...
5 x 5 @ 125 lbs
20"
4
Daniel
Schultz
Noon CrossFit All Levels
5 x 5 @ 110 lbs
24 inch box
5
mathew
taylor
4:30pm CrossFit All Level...
5 x 5 @ 105 lbs
5
Private
4:30pm CrossFit All Level...
5 x 5 @ 105 lbs
6
Aaron
Fitch
Noon CrossFit All Levels
5 x 5 @ 95 lbs
20 inch box
6
Ben
Garcia
5:30am CrossFit All Level...
5 x 5 @ 95 lbs
20 box
6
Brock
Johnson
6:30pm CrossFit All Level...
5 x 5 @ 95 lbs
6
John
Cao
6:30pm CrossFit All Level...
5 x 5 @ 95 lbs
7
jaime
mendez
6:30pm CrossFit All Level...
5 x 5 @ 85 lbs
7
Luis
Solis
5:30am CrossFit All Level...
5 x 5 @ 85 lbs
20 in box
8
John
Iskandar
6:30pm CrossFit All Level...
5 x 5 @ 75 lbs
8
Mike
Rogers
6:30pm CrossFit All Level...
5 x 5 @ 75 lbs
20”
9
Aaron
Barvitz
5:30am CrossFit All Level...
5 x 5 @ 45 lbs
24"
9
Private
9am CrossFit All Levels
5 x 5 @ 45 lbs
Female Clients
1
Kendra
Lowry
4:30pm CrossFit All Level...
5 x 5 @ 95 lbs
2
brittany
kunz
9am CrossFit All Levels
5 x 5 @ 85 lbs
85,85,95,85,85
3
Amanda
McFarland
6:30pm CrossFit All Level...
5 x 5 @ 65 lbs
4
Amanda
Phox
4:30pm CrossFit All Level...
5 x 5 @ 55 lbs
16"
4
Ashlyn
Eddleman
4:30pm CrossFit All Level...
5 x 5 @ 55 lbs
16”
4
Private
4:30pm CrossFit All Level...
5 x 5 @ 55 lbs
4
Savanna
Fallon
6:30pm CrossFit All Level...
5 x 5 @ 55 lbs
5
Amber
Bloomfield
9am CrossFit All Levels
5 x 5 @ 45 lbs
16 in
5
Lilian
Rosas
6:30pm CrossFit All Level...
5 x 5 @ 45 lbs
5
Socorro
Rosas
6:30pm CrossFit All Level...
5 x 5 @ 45 lbs
6
Erica
Lugo
6:30pm CrossFit All Level...
5 x 5 @ 20 lbs
7
Johna
Kobold
6:30pm CrossFit All Level...
5 x 5 @ 0 lbs
not today
7
Lauren
Pew
9am CrossFit All Levels
3 x 5 @ 55 lbs
should have been 5X5 but we got chatty
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