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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Watchtower - Firebird CrossFit
Class
(All)
5:30am CrossFit All Levels
9:00am CrossFit All Levels
11:00am CrossFit All Levels
4:30pm CrossFit All Levels
5:30pm CrossFit All Levels
6:30pm CrossFit All Levels
Home Gym 7:30PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
26 (14/12)
Workout
Watchtower
WOD - FBCF
Metcon (AMRAP - Rounds and Reps)
Rx+
3 Shoulder to Overhead (185/125lbs)
6 DB Hang Power Clean (50/35lbs)
9 Deadlift
Perform 1 round every 2min
8 rounds
* 8th round will be done AMRAP style and will be your score
Rx
3 Shoulder to Overhead (155/95lbs)
6 DB Hang Power Clean (35/20lbs)
9 Deadlift
Perform 1 round every 2min
8 rounds
* 8th round will be done AMRAP style and will be your score
Fitness
3 Shoulder to Overhead
6 DB Hang Power Clean
9 Deadlift
Perform 1 round every 2min
8 rounds
* 8th round will be done AMRAP style and will be your score
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, September 13, 2022
Male Clients
1
shade
eckhardt
5:30pm CrossFit All Level...
2 + 9
2
#Derek
Wilcock
6:30pm CrossFit All Level...
2 + 0
3
Alex
Bentley
5:30pm CrossFit All Level...
2 + 3
4
Aaron
Barvitz
5:30pm CrossFit All Level...
2 + 1
5
jaime
mendez
6:30pm CrossFit All Level...
2 + 0
5
Michael
Mowry
11:00am CrossFit All Leve...
2 + 0
did 42 reps, 3, 20, 19
6
#Sean
Wieser
5:30pm CrossFit All Level...
1 + 1
+ into rnd 6
7
Mark
Rogers
4:30pm CrossFit All Level...
2 + 3
135#
8
Alfredo
Bejarano
5:30am CrossFit All Level...
2 + 0
125 lbs bar weights and 35 lb. DB
8
Lyman
Anderson
6:30pm CrossFit All Level...
2 + 0
9
Private
5:30am CrossFit All Level...
1 + 11
10
Davinder
Singh
4:30pm CrossFit All Level...
1 + 9
8 plus half round 115 lb OH shoulder and deadlift, 35 lb DB hang ...
10
Troy
Thomas
6:30pm CrossFit All Level...
1 + 9
115lbs
11
Jon
Fallon
9:00am CrossFit All Level...
1 + 8
Female Clients
1
Kendra
Lowry
4:30pm CrossFit All Level...
2 + 5
ummmmm eeeewww
2
Candice
Brierley
5:30pm CrossFit All Level...
2 + 0
3
Stephanie
Cheng
6:30pm CrossFit All Level...
2 + 6
4
Christine
Nosko
5:30pm CrossFit All Level...
2 + 0
5
Savanna
Fallon
4:30pm CrossFit All Level...
1 + 10
6
Private
5:30am CrossFit All Level...
3 + 1
7
Nadya
Buttigieg
9:00am CrossFit All Level...
2 + 2
scaled 75lb power cleans, 12 35lb kettlebell swings, 75lb deadlif...
8
Annie
Lewis
11:00am CrossFit All Leve...
2 + 1
9
Blanca
Beltran
6:30pm CrossFit All Level...
2 + 0
65lbs/20bds
9
Isabella
Rosini
5:30pm CrossFit All Level...
2 + 0
#55 BB #20 DB
9
Niki
Lajevardi- ...
5:30am CrossFit All Level...
2 + 0
10
Abigayle
Stepanek
5:30am CrossFit All Level...
1 + 12
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