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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Smile Time - 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):
37 (19/18)
Workout
Smile Time
WOD
Metcon (Time)
Rx+
45 Lateral Bar Jumps
40 Front Squats (95/65 lb.)
35 Lateral Bar Jumps
30 Shoulder-to-Overhead
25 Lateral Bar Jumps
20 OH Squats
15 Lateral Bar Jumps
10 Squat Snatches
Rx
45 Lateral Bar Jumps
40 Front Squats (75/45 lb.)
35 Lateral Bar Jumps
30 Shoulder-to-Overhead
25 Lateral Bar Jumps
20 OH Squats
15 Lateral Bar Jumps
10 Squat Snatches
Fitness
35 Lateral Bar Jumps
30 Front Squats
25 Lateral Bar Jumps
20 Shoulder-to-Overhead
15 Lateral Bar Jumps
15 OH Squats
10 Lateral Bar Jumps
10 Power Snatches
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, February 06, 2019
Male Clients
1
Chris
“Old Man” ...
5:30pm CrossFit All Level...
7:26
2
Brock
Johnson
5:30pm CrossFit All Level...
9:13
3
Francisco
Garcia
Noon CrossFit All Levels
10:13
4
Chad
Kobold
5:30pm CrossFit All Level...
11:56
5
Aaron
Barvitz
5:30am CrossFit All Level...
12:15
Squat snatch..so lite but so heavy
6
Del
Tutt
5:30pm CrossFit All Level...
12:46
last place.
7
Private
Noon CrossFit All Levels
15:05
8
Cody
Brown
Noon CrossFit All Levels
8:38
9
Josh
Carter
9am CrossFit All Levels
10:03
10
Andres
Salazar
5:30pm CrossFit All Level...
10:16
11
Lyman
Anderson
6:30pm CrossFit All Level...
12:24
12
leo
galaz
9am CrossFit All Levels
14:15
13
The
Godfather
Noon CrossFit All Levels
8:48
75...ohs = pvc
14
mathew
taylor
5:30pm CrossFit All Level...
9:28
rx reps @65lbs
15
Private
Noon CrossFit All Levels
12:00
16
Father
Dan Vanyo
Noon CrossFit All Levels
13:10
35 lbs. OH Squat - 15 lb. Power Snatches instead of Squat Snatche...
17
Brian
Kohl
4:30pm CrossFit All Level...
13:34
RX+ front squats, RX everything else, but power snatches instead ...
18
Jacob
Scott
6:30pm CrossFit All Level...
14:10
19
Private
5:30am CrossFit All Level...
14:36
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
6:40
2
Maron
Walker
4:30pm CrossFit All Level...
12:01
3
Alesha
Asijie
5:30am CrossFit All Level...
13:59
4
Mia
McCorkel
6:30pm CrossFit All Level...
8:40
5
Amanda
McFarland
6:30pm CrossFit All Level...
12:14
6
Savanna
Fallon
6:30pm CrossFit All Level...
13:38
7
Private
6:30pm CrossFit All Level...
15:00
8
Danielle
Nelson
5:30pm CrossFit All Level...
6:56
9
Lauren
Pew
9am CrossFit All Levels
8:17
scaled
10
Rose
Hernandez
9am CrossFit All Levels
8:22
11
Erica
Lugo
5:30pm CrossFit All Level...
10:02
cut back on lateral jumps
12
Annie
Lewis
9am CrossFit All Levels
10:10
Rx # Super cute hoppitty hops
13
Catalina
Johnson
Noon CrossFit All Levels
10:11
35#, regular snatches
14
Kate
Gonzalez
6:30am CrossFit All Level...
10:14
rx with sub du for jumps
15
Amber
Bloomfield
6:30pm CrossFit All Level...
11:35
45 jumps 30 F Squats 35 jumps 20 push press 25 jumps 15 OH Squats...
16
Private
Noon CrossFit All Levels
11:45
17
Maricela
de la Rosa
5:30am CrossFit All Level...
13:52
RX rep scheme, 35#, power snatches
18
Private
5:30am CrossFit All Level...
15:18
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