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Components
Overhead Squat
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Sin'D - 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):
34 (16/18)
Workout
Sin'D
WOD
Weightlifting
Overhead Squat (1 x 3 )
Overhead Squat
Metcon (Time)
Rx+
5 Chest To Bar Pull-ups
10 Push-ups
15 Air Squats
12 rounds
Rx
5 Pull-ups
10 Push-ups
15 Air Squats
12 rounds
Fitness
4 Ring Rows
8 Push-ups
12 Air Squats
10 rounds
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, January 16, 2019
Male Clients
1
Phresh
Prince of ...
4:30pm CrossFit All Level...
1 x 3 @ 235 lbs
2
Aaron
Barvitz
5:30am CrossFit All Level...
1 x 3 @ 195 lbs
2
Chris
“Old Man” ...
5:30pm CrossFit All Level...
1 x 3 @ 195 lbs
1x2 @ 215
3
#Sean
Wieser
6:30pm CrossFit All Level...
1 x 3 @ 190 lbs
4
Brock
Johnson
5:30pm CrossFit All Level...
1 x 3 @ 165 lbs
5
Del
Tutt
5:30pm CrossFit All Level...
1 x 3 @ 155 lbs
6
Private
Noon CrossFit All Levels
1 x 3 @ 145 lbs
7
Cody
Brown
6:30pm CrossFit All Level...
1 x 3 @ 135 lbs
7
Jon
Fallon
6:30pm CrossFit All Level...
1 x 3 @ 135 lbs
8
Brian
Welty
4:30pm CrossFit All Level...
1 x 3 @ 125 lbs
8
Lyman
Anderson
6:30pm CrossFit All Level...
1 x 3 @ 125 lbs
9
Diego
Lozano
4:30pm CrossFit All Level...
1 x 3 @ 115 lbs
10
Private
9am CrossFit All Levels
1 x 3 @ 105 lbs
11
kevin
varghese
6:30am CrossFit All Level...
1 x 3 @ 85 lbs
12
The
Godfather
Noon CrossFit All Levels
1 x 3 @ 45 lbs
13
Rodrigo
delaRosa
6:30pm CrossFit All Level...
1 x 3 @ 43 lbs
Female Clients
1
Alesha
Asijie
5:30am CrossFit All Level...
1 x 3 @ 155 lbs
2
Kendra
Lowry
5:30pm CrossFit All Level...
1 x 3 @ 152 lbs
3
Kate
Gonzalez
6:30am CrossFit All Level...
1 x 3 @ 120 lbs
4
Ashlyn
Eddleman
4:30pm CrossFit All Level...
1 x 3 @ 90 lbs
5
Mia
McCorkel
6:30pm CrossFit All Level...
1 x 3 @ 75 lbs
6
Annie
Lewis
9am CrossFit All Levels
1 x 3 @ 70 lbs
6
Lauren
Pew
9am CrossFit All Levels
1 x 3 @ 70 lbs
6
silvia
laub
5:30pm CrossFit All Level...
1 x 3 @ 70 lbs
7
Private
6:30pm CrossFit All Level...
1 x 3 @ 65 lbs
7
Savanna
Fallon
6:30pm CrossFit All Level...
1 x 3 @ 65 lbs
8
Catalina
Johnson
5:30pm CrossFit All Level...
1 x 3 @ 60 lbs
9
Private
9am CrossFit All Levels
1 x 3 @ 58 lbs
10
Maricela
de la Rosa
6:30am CrossFit All Level...
1 x 5 @ 55 lbs
11
Joy
Thomas
4:30pm CrossFit All Level...
1 x 3 @ 50 lbs
front squats not overhead
12
Kaitlin
Welty
4:30pm CrossFit All Level...
1 x 3 @ 45 lbs
13
valerie
anderson
6:30pm CrossFit All Level...
1 x 3 @ 40 lbs
14
Private
5:30am CrossFit All Level...
1 x 3 @ 35 lbs
15
Erica
Lugo
5:30pm CrossFit All Level...
1 x 3 @ 30 lbs
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