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Components
Thruster
Thruster
Thruster
Thruster
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Colonel Thruster - 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
Colonel Thruster
weightlifting
Thruster (1 x 5 )
Thruster
Thruster (1 x 3 )
Thruster
Thruster (1 x 1 )
Thruster
Weightlifting Fitness:
Thruster (2 x 3 )
Thruster
WOD
Metcon (Time)
Rx+ / Rx
*In Partners – I Go you go, while one partner rows the other holds a KB in the following positions. Efforts - 1 = Goblet hold, 2 = R-waiter hold, 3 = L-front rack, 4=R – waiter hold, 5=R front rack.
5 x 250-m Row efforts
KB (16/12kg) / (KB 12/8kg)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, February 18, 2019
Male Clients
1
#Derek
Wilcock
Noon CrossFit All Levels
1 x 5 @ 175 lbs
1
The
Godfather
4:30pm CrossFit All Level...
1 x 5 @ 175 lbs
2
John
Cao
6:30pm CrossFit All Level...
1 x 5 @ 170 lbs
ftg
3
Brock
Johnson
Noon CrossFit All Levels
1 x 5 @ 165 lbs
3
Chris
“Old Man” ...
5:30pm CrossFit All Level...
1 x 5 @ 165 lbs
3
Jon
Fallon
6:30am CrossFit All Level...
1 x 5 @ 165 lbs
4
Del
Tutt
6:30pm CrossFit All Level...
1 x 5 @ 155 lbs
4
Francisco
Garcia
Noon CrossFit All Levels
1 x 5 @ 155 lbs
4
leo
galaz
9am CrossFit All Levels
1 x 5 @ 155 lbs
5
Cody
Brown
6:30pm CrossFit All Level...
1 x 5 @ 145 lbs
6
Aaron
Barvitz
5:30pm CrossFit All Level...
1 x 5 @ 135 lbs
6
Andres
Salazar
5:30pm CrossFit All Level...
1 x 5 @ 135 lbs
6
Private
9am CrossFit All Levels
1 x 5 @ 135 lbs
6
Private
Noon CrossFit All Levels
1 x 5 @ 135 lbs
7
Lyman
Anderson
6:30pm CrossFit All Level...
1 x 5 @ 130 lbs
8
Brian
Kohl
9am CrossFit All Levels
1 x 5 @ 125 lbs
rack pos
9
Private
5:30am CrossFit All Level...
1 x 5 @ 115 lbs
9
Private
5:30am CrossFit All Level...
1 x 5 @ 115 lbs
10
A_A
ron Marsh
4:30pm CrossFit All Level...
1 x 5 @ 95 lbs
10
jaime
mendez
6:30pm CrossFit All Level...
1 x 5 @ 95 lbs
11
Daniel
Nosko
6:30pm CrossFit All Level...
1 x 5 @ 65 lbs
11
Jacob
Scott
6:30pm CrossFit All Level...
1 x 5 @ 65 lbs
Rack
11
Mike
Rogers
6:30pm CrossFit All Level...
1 x 5 @ 65 lbs
Injured shoulder
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
1 x 5 @ 115 lbs
2
Kate
Gonzalez
6:30am CrossFit All Level...
1 x 5 @ 100 lbs
3
Private
Noon CrossFit All Levels
1 x 5 @ 85 lbs
3
Tawna
Wedin
Noon CrossFit All Levels
1 x 5 @ 85 lbs
4
Amanda
Phox
6:30pm CrossFit All Level...
1 x 5 @ 75 lbs
4
Mia
McCorkel
6:30pm CrossFit All Level...
1 x 5 @ 75 lbs
4
Rose
Hernandez
9am CrossFit All Levels
1 x 5 @ 75 lbs
5
Catalina
Johnson
Noon CrossFit All Levels
1 x 5 @ 70 lbs
5
Savanna
Fallon
6:30pm CrossFit All Level...
1 x 5 @ 70 lbs
6
Annie
Lewis
9am CrossFit All Levels
1 x 5 @ 65 lbs
6
Christine
Rosini
6:30pm CrossFit All Level...
1 x 5 @ 65 lbs
6
Lauren
Pew
9am CrossFit All Levels
1 x 5 @ 65 lbs
7
amy
an
6:30pm CrossFit All Level...
1 x 5 @ 55 lbs
7
Joy
Thomas
Noon CrossFit All Levels
1 x 5 @ 55 lbs
7
Private
9am CrossFit All Levels
1 x 5 @ 55 lbs
8
Erica
Lugo
5:30pm CrossFit All Level...
1 x 5 @ 40 lbs
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