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Components
Deadlift
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
12's - Firebird CrossFit
Class
(All)
5:30am CrossFit All Levels
9AM CrossFit All Levels
11AM 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):
37 (24/13)
Workout
12's
Weightlifting
Deadlift (1 x 5 )
Deadlift
WOD
Metcon (Time)
Rx+
250-m Row
12 Deadlifts (275/185 lb.)
Rest 2 min.
200-m Front-Rack KB Carry (24/16 kg)
12 KB Snatches
Rest 2 min.
3 rounds
Rx
250-m Row
12 Deadlifts (225/155 lb.)
Rest 2 min.
200-m Front-Rack KB Carry (24/16 kg)
12 KB Snatches
Rest 2 min.
3 rounds
Fitness
250-m Row
12 Deadlifts
Rest 2 min.
200-m Front-Rack KB Carry
12 KB Snatches (Alt)
Rest 2 min.
3 rounds
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, September 09, 2019
Male Clients
1
Lyman
Anderson
6:30pm CrossFit All Level...
1 x 5 @ 350 lbs
2
Michael
Mowry
5:30pm CrossFit All Level...
1 x 5 @ 345 lbs
2
Phresh
Prince of ...
5:30pm CrossFit All Level...
1 x 5 @ 345 lbs
3
Brock
Johnson
6:30pm CrossFit All Level...
1 x 5 @ 325 lbs
4
#Derek
Wilcock
5:30pm CrossFit All Level...
1 x 5 @ 315 lbs
4
Jon
Fallon
9AM CrossFit All Levels
1 x 5 @ 315 lbs
4
The
Godfather
4:30pm CrossFit All Level...
1 x 5 @ 315 lbs
5
Christopher
Lowry
5:30pm CrossFit All Level...
1 x 5 @ 305 lbs
6
jason
woodall
5:30am CrossFit All Level...
1 x 5 @ 295 lbs
6
John
Iskandar
6:30pm CrossFit All Level...
1 x 5 @ 295 lbs
7
Aaron
Barvitz
4:30pm CrossFit All Level...
1 x 5 @ 275 lbs
8
Ron
Fleming
4:30pm CrossFit All Level...
1 x 5 @ 255 lbs
9
Brian
Prout
5:30pm CrossFit All Level...
1 x 5 @ 225 lbs
9
Brian
Welty
4:30pm CrossFit All Level...
1 x 5 @ 225 lbs
9
Del
Tutt
5:30pm CrossFit All Level...
1 x 5 @ 225 lbs
9
Jeffrey
Palmer
9AM CrossFit All Levels
1 x 5 @ 225 lbs
9
JORDAN
WOODALL
5:30am CrossFit All Level...
1 x 5 @ 225 lbs
9
kevin
varghese
5:30am CrossFit All Level...
1 x 5 @ 225 lbs
9
Mike
Rogers
5:30am CrossFit All Level...
1 x 5 @ 225 lbs
9
Private
5:30am CrossFit All Level...
1 x 5 @ 225 lbs
10
brendan
lonsdale
4:30pm CrossFit All Level...
1 x 5 @ 215 lbs
11
Marco
Meraz
9AM CrossFit All Levels
1 x 5 @ 195 lbs
12
Deuce
News
5:30pm CrossFit All Level...
1 x 5 @ 135 lbs
12
Jonny
Baker
5:30am CrossFit All Level...
1 x 5 @ 135 lbs
Female Clients
1
Kate
Gonzalez
4:30pm CrossFit All Level...
1 x 5 @ 210 lbs
2
Johna
Kobold
5:30am CrossFit All Level...
1 x 5 @ 185 lbs
3
Private
5:30am CrossFit All Level...
1 x 5 @ 165 lbs
4
CHRISTINA
WERTZ
9AM CrossFit All Levels
1 x 5 @ 155 lbs
4
Hilary
Thomas
5:30pm CrossFit All Level...
1 x 5 @ 155 lbs
Not bad for a 10 min warmup
4
silvia
laub
9AM CrossFit All Levels
1 x 5 @ 155 lbs
5
Private
5:30pm CrossFit All Level...
1 x 5 @ 145 lbs
6
Kaitlin
Welty
4:30pm CrossFit All Level...
1 x 5 @ 135 lbs
6
Lauren
Pew
9AM CrossFit All Levels
1 x 5 @ 135 lbs
7
Private
5:30am CrossFit All Level...
1 x 5 @ 125 lbs
8
Erica
Lugo
5:30pm CrossFit All Level...
1 x 5 @ 105 lbs
8
Makayla
Baca
5:30am CrossFit All Level...
1 x 5 @ 105 lbs
9
Mayra
Ramirez
6:30pm CrossFit All Level...
1 x 5 @ 85 lbs
Light 85# 13w
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