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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Tippy Tappy - Firebird CrossFit
Class
(All)
5:30am CrossFit All Levels
9:00am 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):
17 (9/8)
Workout
Tippy Tappy
WOD - FBCF
Metcon (Time)
Rx+
30-20-10
Lateral Barbell Jumps (double reps)
KB Heel Taps (16/12kg)
Deadlift (115/85 lb.)
Rest 2 min.
10-20-30
Lateral Barbell Jumps (double reps)
KB Heel Taps
Power Clean (115/85 lb.)
Rx
30-20-10
Lateral Barbell Jumps (double reps)
KB Heel Taps (12/8kg)
Deadlifts (95/65 lb.)
Rest 2 min.
10-20-30
Lateral Barbell Jumps (double reps)
KB Heel Taps
Power Cleans (95/65 lb.)
Fitness
30-20-10
Lateral Barbell Hops (double reps)
DB Heel Taps
Deadlift
Rest 2 min.
10-20-30
Lateral Barbell Hops (double reps)
DB Heel Taps
Power Cleans
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, January 19, 2023
Male Clients
1
#Sean
Wieser
5:30pm CrossFit All Level...
14:41
2
JOHN
THOMAS
4:30pm CrossFit All Level...
23:28
Rocked out with my socks out in RX +
3
Alfredo
Bejarano
5:30am CrossFit All Level...
17:47
4
Private
5:30am CrossFit All Level...
19:45
5
Troy
Thomas
6:30pm CrossFit All Level...
22:07
6
Chad
Kobold
5:30am CrossFit All Level...
21:28
#75
7
Alex
Ortiz
9:00am CrossFit All Level...
21:38
15s on power clean
8
Leon
Manfredi
9:00am CrossFit All Level...
22:17
65# bar, 12kg KB
9
jorge
beltran
6:30pm CrossFit All Level...
28:40
Female Clients
1
Candice
Brierley
5:30pm CrossFit All Level...
17:44
2
Maron
Walker
9:00am CrossFit All Level...
19:24
3
Mariah
Paz
5:30pm CrossFit All Level...
20:10
4
Isabella
Rosini
4:30pm CrossFit All Level...
19:04
#45 BB no weight BB lateral jumps
5
Blanca
Beltran
6:30pm CrossFit All Level...
21:22
6
Private
4:30pm CrossFit All Level...
22:52
7
Julia
Manfredi
9:00am CrossFit All Level...
22:58
single bb jumps, 55lb deads, 35 power cleans
8
Talia
Sanchez Ni ...
5:30pm CrossFit All Level...
25:33
I start with 85 pounds but lats 30 I remove weight to 65
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