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Components
Tempo Back Squat (3,3 ...
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Jump Squat - 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):
34 (18/16)
Workout
Jump Squat
Weightlifting
Tempo Back Squat (3,3,x,1) (Heavy Triple)
Tempo Back Squat (3,3,x,1)
WOD
Metcon (AMRAP - Reps)
Rx+
30 sec. Burpee Broad Jumps
30 sec. Rest
30 sec. Back Squats (115/75 lb.)
30 sec. Rest
7 rounds
Rx
30 sec. Burpee Broad Jumps
30 sec. Rest
30 sec. Back Squats (95/65 lb.)
30 sec. Rest
7 rounds
Fitness
30 sec. Burpee Broad Jumps
30 sec. Rest
30 sec. Back Squats
30 sec. Rest
7 rounds
Want to see some of these movements in action? Check out our
video library
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Whiteboard:
Thursday, January 24, 2019
Male Clients
1
The
Godfather
Noon CrossFit All Levels
1 x 3 @ 250 lbs
2
Lyman
Anderson
6:30pm CrossFit All Level...
1 x 3 @ 245 lbs
2
Private
9am CrossFit All Levels
1 x 3 @ 245 lbs
3
Cody
Brown
6:30pm CrossFit All Level...
1 x 3 @ 225 lbs
4
Chris
“Old Man” ...
4:30pm CrossFit All Level...
1 x 3 @ 215 lbs
5
Aaron
Barvitz
5:30am CrossFit All Level...
1 x 3 @ 205 lbs
5
Brock
Johnson
6:30pm CrossFit All Level...
1 x 3 @ 205 lbs
6
Francisco
Garcia
Noon CrossFit All Levels
1 x 3 @ 195 lbs
7
kevin
varghese
6:30am CrossFit All Level...
1 x 3 @ 185 lbs
7
leo
galaz
9am CrossFit All Levels
1 x 3 @ 185 lbs
7
Private
6:30am CrossFit All Level...
1 x 3 @ 185 lbs
8
Nicholas
Valderrama
4:30pm CrossFit All Level...
3 x 3 @ 175 lbs
8
Private
5:30am CrossFit All Level...
1 x 3 @ 175 lbs
9
Luis
Solis
6:30pm CrossFit All Level...
1 x 3 @ 165 lbs
10
Rodrigo
delaRosa
6:30pm CrossFit All Level...
1 x 3 @ 135 lbs
11
Father
Dan Vanyo
Noon CrossFit All Levels
1 x 3 @ 100 lbs
12
Jacob
Scott
6:30pm CrossFit All Level...
1 x 3 @ 75 lbs
13
jordan
strausbaugh
6:30pm CrossFit All Level...
1 x 3 @ 65 lbs
Female Clients
1
Alesha
Asijie
5:30am CrossFit All Level...
1 x 3 @ 190 lbs
2
Johna
Kobold
6:30pm CrossFit All Level...
1 x 3 @ 165 lbs
3
Kendra
Lowry
4:30pm CrossFit All Level...
1 x 3 @ 147 lbs
Thanks Maron!
3
Maron
Walker
4:30pm CrossFit All Level...
1 x 3 @ 147 lbs
4
Rose
Hernandez
9am CrossFit All Levels
1 x 3 @ 135 lbs
5
Amanda
Phox
Noon CrossFit All Levels
1 x 3 @ 125 lbs
6
Private
5:30am CrossFit All Level...
1 x 3 @ 115 lbs
7
Maricela
de la Rosa
5:30am CrossFit All Level...
1 x 3 @ 105 lbs
8
Catalina
Johnson
4:30pm CrossFit All Level...
1 x 3 @ 100 lbs
9
Christine
Rosini
6:30pm CrossFit All Level...
1 x 3 @ 95 lbs
10
Mia
McCorkel
6:30pm CrossFit All Level...
1 x 3 @ 90 lbs
10
Savanna
Fallon
6:30pm CrossFit All Level...
1 x 3 @ 90 lbs
11
Annie
Lewis
9am CrossFit All Levels
1 x 3 @ 80 lbs
11
Lauren
Pew
9am CrossFit All Levels
1 x 3 @ 80 lbs
12
alexandra
bayona
4:30pm CrossFit All Level...
1 x 3 @ 72 lbs
13
Erica
Lugo
4:30pm CrossFit All Level...
1 x 3 @ 55 lbs
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