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Components
Power Clean
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
4 Min Mile - 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):
29 (16/13)
Workout
4 Min Mile
Weightlifting
Power Clean (1 x 5 )
Power Clean
WOD
Metcon (AMRAP - Reps)
Rx+
4 min. BB Power Cleans
4 min. DB Hang Power Cleans
4 min. BB Squat Cleans
4 min. DB Hang Squat Cleans
BB 95/65 DB 50/25
Rx
4 min. BB Power Cleans
4 min. DB Hang Power Cleans
4 min. BB Squat Cleans
4 min. DB Hang Squat Cleans
BB 75/45 DB 35/20
Fitness
4 min. BB Power Cleans
4 min. DB Hang Power Cleans
4 min. BB Squat Cleans
4 min. DB Hang Squat Cleans
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, February 20, 2019
Male Clients
1
Phresh
Prince of ...
5:30pm CrossFit All Level...
1 x 5 @ 245 lbs
2
Private
Noon CrossFit All Levels
1 x 5 @ 205 lbs
3
#Sean
Wieser
6:30pm CrossFit All Level...
1 x 5 @ 190 lbs
4
Francisco
Garcia
Noon CrossFit All Levels
1 x 5 @ 180 lbs
5
Aaron
Barvitz
5:30am CrossFit All Level...
1 x 5 @ 175 lbs
Touch and go
6
The
Godfather
Noon CrossFit All Levels
1 x 5 @ 170 lbs
7
Lyman
Anderson
6:30pm CrossFit All Level...
1 x 5 @ 165 lbs
8
A_A
ron Marsh
4:30pm CrossFit All Level...
1 x 5 @ 155 lbs
9
jaime
mendez
6:30pm CrossFit All Level...
1 x 5 @ 145 lbs
9
John
Iskandar
5:30pm CrossFit All Level...
1 x 5 @ 145 lbs
10
Cody
Brown
Noon CrossFit All Levels
1 x 5 @ 135 lbs
10
Josh
Carter
9am CrossFit All Levels
1 x 5 @ 135 lbs
10
Mike
Rogers
6:30pm CrossFit All Level...
1 x 5 @ 135 lbs
11
Private
5:30am CrossFit All Level...
1 x 5 @ 125 lbs
12
Nicholas
Valderrama
4:30pm CrossFit All Level...
1 x 5 @ 115 lbs
1x3 125
13
Jacob
Scott
6:30pm CrossFit All Level...
1 x 5 @ 95 lbs
Female Clients
1
Maron
Walker
4:30pm CrossFit All Level...
1 x 5 @ 130 lbs
2
Kate
Gonzalez
6:30am CrossFit All Level...
1 x 5 @ 110 lbs
3
Amanda
McFarland
6:30pm CrossFit All Level...
1 x 5 @ 105 lbs
3
Rose
Hernandez
9am CrossFit All Levels
1 x 5 @ 105 lbs
4
Private
5:30am CrossFit All Level...
1 x 5 @ 95 lbs
4
Danielle
Nelson
5:30pm CrossFit All Level...
1 x 5 @ 95 lbs
*modified for wrist
4
Private
6:30pm CrossFit All Level...
1 x 5 @ 95 lbs
4
silvia
laub
5:30pm CrossFit All Level...
1 x 5 @ 95 lbs
5
Savanna
Fallon
6:30pm CrossFit All Level...
1 x 5 @ 90 lbs
6
amy
an
5:30pm CrossFit All Level...
1 x 5 @ 85 lbs
7
Tara
Flores
6:30pm CrossFit All Level...
1 x 5 @ 65 lbs
8
Erica
Lugo
5:30pm CrossFit All Level...
1 x 5 @ 60 lbs
9
Johna
Kobold
4:30pm CrossFit All Level...
1 x 4 @ 115 lbs
Failed my last pull
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