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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
I've got the Power - 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):
36 (19/17)
Workout
I've got the Power
WOD
Metcon (Time)
Rx+
20 Power Cleans
30 Alt. DB Hang Power Snatches
15 Power Cleans
30 Plate OH Sit-ups (25/15 lb.)
10 Power Cleans
30 Alt. DB Hang Power Snatches
5 Power Cleans
Clean: 155/115 lb.
DB Snatch: 50/35 lb.
Rx
20 Power Cleans
30 Alt. DB Hang Power Snatches
15 Power Cleans
30 Plate OH Sit-ups (15/10 lb.)
10 Power Cleans
30 Alt. DB Hang Power Snatches
5 Power Cleans
Clean: 135/95 lb.
DB Snatch: 35/25 lb.
Fitness
20 Power Cleans
20 Alt. DB Hang Power Snatches
15 Power Cleans
20 Plate Sit-ups
10 Power Cleans
20 Alt. DB Hang Power Snatches
5 Power Cleans
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, January 17, 2019
Male Clients
1
Jon
Fallon
6:30pm CrossFit All Level...
11:11
2
#Derek
Wilcock
5:30am CrossFit All Level...
11:21
3
#Sean
Wieser
6:30pm CrossFit All Level...
13:37
4
Del
Tutt
6:30pm CrossFit All Level...
13:41
5
Brock
Johnson
6:30pm CrossFit All Level...
13:42
6
Private
Noon CrossFit All Levels
14:20
7
Aaron
Barvitz
5:30am CrossFit All Level...
15:43
8
tim
zinnel
9am CrossFit All Levels
9:10
9
The
Godfather
6:30pm CrossFit All Level...
9:33
10
Lyman
Anderson
6:30pm CrossFit All Level...
11:08
11
Brian
Welty
6:30pm CrossFit All Level...
11:24
12
John
Iskandar
6:30pm CrossFit All Level...
14:32
13
Brian
Kohl
4:30pm CrossFit All Level...
14:48
14
John
Cao
Noon CrossFit All Levels
15:15
155lbs clean, 40lbs snatch, 25lbs sit up
15
Private
9am CrossFit All Levels
9:50
16
kevin
varghese
6:30am CrossFit All Level...
11:57
85# cleans, 25# power snatches, rx reps
17
Cody
Brown
6:30pm CrossFit All Level...
12:25
18
Luis
Solis
6:30pm CrossFit All Level...
12:58
85lb 35db
19
Jacob
Scott
6:30pm CrossFit All Level...
13:32
Fitness; 45 bar, 20 barbell, 10
Female Clients
1
Alesha
Asijie
5:30am CrossFit All Level...
12:50
2
Rose
Hernandez
Noon CrossFit All Levels
14:31
3
Catalina
Johnson
9am CrossFit All Levels
7:25
4
valerie
anderson
6:30pm CrossFit All Level...
8:23
5
Annie
Lewis
9am CrossFit All Levels
8:30
KB deadlifts/ no sit ups 65# cleans
6
Maricela
de la Rosa
6:30am CrossFit All Level...
8:42
Fitness- hang cleans 55#, Alt. DB 20#, plate sit ups 10#
7
Private
6:30pm CrossFit All Level...
8:48
8
Private
5:30am CrossFit All Level...
8:50
9
Jen
Zinnel
9am CrossFit All Levels
9:19
85#, 20#DB, 10#plate
10
Lauren
Pew
9am CrossFit All Levels
9:28
65#, 20#DB, 10# plate
11
Savanna
Fallon
6:30pm CrossFit All Level...
9:41
12
Mia
McCorkel
6:30pm CrossFit All Level...
10:06
65lb clean, 20lbDB
13
Christine
Rosini
6:30pm CrossFit All Level...
10:57
Rx reps, 15lb DB, 10lb Plate, 65lb Bar
14
Laurie
Perez-Fran ...
4:30pm CrossFit All Level...
11:20
rx reps, 65#, 15#db, 10#ohsitups
15
Amanda
Phox
Noon CrossFit All Levels
12:19
rx w/ 75#
16
Kaitlin
Welty
Noon CrossFit All Levels
12:24
RX Reps, 65# PC, 20# DB, 10# SU
17
Erica
Lugo
4:30pm CrossFit All Level...
12:34
55lb pwr clean; 10lb sit up; 15lb db
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