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Components
Partner King Kong
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
King of the jungle - 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):
22 (12/10)
Workout
King of the jungle
WOD
Partner King Kong (Time)
Rx
1 Deadlift (315/225 lb.)
2 Muscle-ups
3 Cleans (squat) (185/135 lb.)
4 Handstand Push-ups
8 rounds
*Muscle-ups and HSPU performed by both.
*Split weightlifting movements as needed.
Fitness
4 Deadlifts
4 Pullups / Ring Rows
4 Power Cleans
4 Barbell Presses
8 rounds
*Gymnastic work done by both, Split weightlifting movements as needed.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, December 28, 2018
Male Clients
1
Jon
Fallon
5:30pm CrossFit All Level...
17:33
solo, yo
2
Private
5:30am CrossFit All Level...
10:00
3
John
Iskandar
6:30pm CrossFit All Level...
11:04
2 245#DL, 4 PU, 2 115#PC, 4 115#BP
4
Lyman
Anderson
6:30pm CrossFit All Level...
11:48
SOLO YOLO 3 rnd's Rx weight, and HSPU, Chest 2 bar PU
5
Mike
Rogers
6:30am CrossFit All Level...
12:45
215 lb DL, pull ups, 105 lb clean squat, 25 lb DB press
6
#Derek
Wilcock
4:30pm CrossFit All Level...
13:14
285#DL, 185#PC&PP
6
Aaron
Barvitz
4:30pm CrossFit All Level...
13:14
285#DL, 185# PC, 135#PP
7
The
Godfather
4:30pm CrossFit All Level...
13:58
w/ Brian Kohl
8
Duy
Pham
5:30pm CrossFit All Level...
14:49
C2B ... 225# DL ... 135# SCLL
9
Andres
Salazar
5:30pm CrossFit All Level...
14:54
DL 225 2ctb 3 Clean 135 4 HPU
10
Del
Tutt
5:30pm CrossFit All Level...
17:29
RX weights sub C2B, solo
10
Francisco
Garcia
5:30pm CrossFit All Level...
17:29
Solo - 315DL, Power cln-185, strict pu, 2 pad hspu +135pp
Female Clients
1
Amanda
Phox
4:30pm CrossFit All Level...
9:47
135# DL / 65# squat clean & push press
1
Erica
Lugo
4:30pm CrossFit All Level...
9:47
45lb pwr clean; 85 dl; ring rows
2
Kate
Gonzalez
6:30am CrossFit All Level...
10:22
RX reps: 165 DL, Pull ups, 85 Squat Clean, seated db press 20# (n...
3
Laurie
Perez-Fran ...
6:30pm CrossFit All Level...
10:36
95#DL 55#
4
Amanda
McFarland
6:30pm CrossFit All Level...
11:04
2 115#DL, 4 PU, 2 85#PC, 4 85#BP
5
Joy
Thomas
6:30pm CrossFit All Level...
11:37
75lb DL/4 RR/35lb PC/35 BP (8 rounds)
5
valerie
anderson
6:30pm CrossFit All Level...
11:37
pu hspu w Joy
6
Mia
McCorkel
6:30pm CrossFit All Level...
13:05
6
Savanna
Fallon
6:30pm CrossFit All Level...
13:05
135DL, 85clean
7
Christina
Wertz
4:30pm CrossFit All Level...
20:00
175 deaddlilif
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