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Components
Shoulder Press
Metcon
Metcon
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Shoulder I Stay or Shoulder I Go! - 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):
39 (23/16)
Workout
Shoulder I Stay or Shoulder I Go!
Weightlifting
Shoulder Press (1 x 3 )
Shoulder Press
WOD
Metcon (AMRAP - Rounds and Reps)
Rx+
15 Box Jump Overs (24/20 in.)
12 Push-ups, Then 12 Alt. DB Row (50/35 lb.)
AMRAP 10 min.
Rx
15 Box Jump Overs (24/20 in.)
12 Push-ups, Then 12 Alt. DB Row (35/20 lb.)
AMRAP 10 min.
Fitness
15 Step-ups Overs
12 Push-ups, then 12 Alt. DB Row
AMRAP 10 min.
Metcon (AMRAP - Reps)
Rx+
Calorie Row Assault Bike
5 min.
Rx
Calorie Row Rower
5 min.
Rest 2 min
Metcon (Time)
Rx
21-15-9
Box Jumps
Push-ups
Fitness
21-15-9
Step-ups
Push-ups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, February 11, 2019
Male Clients
1
Phresh
Prince of ...
5:30pm CrossFit All Level...
1 x 3 @ 225 lbs
2
Chad
Kobold
6:30pm CrossFit All Level...
1 x 3 @ 190 lbs
3
Private
Noon CrossFit All Levels
1 x 3 @ 165 lbs
4
Aaron
Barvitz
5:30pm CrossFit All Level...
1 x 3 @ 155 lbs
4
Brock
Johnson
5:30pm CrossFit All Level...
1 x 3 @ 155 lbs
4
Josh
Carter
9am CrossFit All Levels
1 x 3 @ 155 lbs
5
jaime
mendez
6:30pm CrossFit All Level...
1 x 3 @ 145 lbs
5
Private
9am CrossFit All Levels
1 x 3 @ 145 lbs
6
#Sean
Wieser
5:30pm CrossFit All Level...
1 x 3 @ 140 lbs
6
Jon
Fallon
6:30pm CrossFit All Level...
1 x 3 @ 140 lbs
7
aaron
marsh
6:30pm CrossFit All Level...
1 x 3 @ 135 lbs
7
Chris
“Old Man” ...
5:30pm CrossFit All Level...
1 x 3 @ 135 lbs
7
Del
Tutt
5:30pm CrossFit All Level...
1 x 3 @ 135 lbs
7
leo
galaz
9am CrossFit All Levels
1 x 3 @ 135 lbs
7
Lyman
Anderson
6:30pm CrossFit All Level...
1 x 3 @ 135 lbs
7
Private
5:30am CrossFit All Level...
1 x 3 @ 135 lbs
8
Michael
Mowry
Noon CrossFit All Levels
1 x 3 @ 130 lbs
1x2 @ 145
8
The
Godfather
Noon CrossFit All Levels
1 x 3 @ 130 lbs
9
kevin
varghese
6:30am CrossFit All Level...
1 x 3 @ 115 lbs
10
Trent
Rasmussen
5:30am CrossFit All Level...
1 x 3 @ 110 lbs
11
Alfredo
Flores
4:30pm CrossFit All Level...
1 x 3 @ 105 lbs
11
John
Iskandar
5:30pm CrossFit All Level...
1 x 3 @ 105 lbs
12
Private
5:30am CrossFit All Level...
1 x 3 @ 95 lbs
Female Clients
1
Johna
Kobold
6:30pm CrossFit All Level...
1 x 3 @ 95 lbs
failed 100 twice
2
Kate
Gonzalez
6:30am CrossFit All Level...
1 x 3 @ 85 lbs
3
alexandra
bayona
5:30pm CrossFit All Level...
1 x 3 @ 75 lbs
3
Private
6:30pm CrossFit All Level...
1 x 3 @ 75 lbs
3
Mia
McCorkel
6:30pm CrossFit All Level...
1 x 3 @ 75 lbs
3
Rose
Hernandez
9am CrossFit All Levels
1 x 3 @ 75 lbs
3
Savanna
Fallon
6:30pm CrossFit All Level...
1 x 3 @ 75 lbs
4
Caren
Trahan
6:30pm CrossFit All Level...
1 x 3 @ 70 lbs
5
Annie
Lewis
9am CrossFit All Levels
1 x 3 @ 65 lbs
5
Private
9am CrossFit All Levels
1 x 3 @ 65 lbs
6
Catalina
Johnson
5:30pm CrossFit All Level...
1 x 3 @ 60 lbs
7
Alessondra
Hopman
Noon CrossFit All Levels
1 x 3 @ 55 lbs
7
Kaitlin
Welty
Noon CrossFit All Levels
1 x 3 @ 55 lbs
8
Private
5:30am CrossFit All Level...
1 x 3 @ 45 lbs
8
Erica
Lugo
5:30pm CrossFit All Level...
1 x 3 @ 45 lbs
8
Joy
Thomas
4:30pm CrossFit All Level...
1 x 3 @ 45 lbs
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