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Components
Power Clean
Power Clean
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Down Under - 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):
33 (19/14)
Workout
Down Under
Weightlifting
Power Clean (3 x 3 )
Power Clean
Same weight across all sets
Power Clean (2 x 3 )
Power Clean
Increase weight from 3x3, same weight across this set
WOD
Metcon (Time)
Rx+
100 Kettlebell Swings (23/16kg)
Rx
100 Kettlebell Swings (16/12kg)
Fitness
100 Kettlebell Swings
Every time you put the KB down or rest, perform a 100m Run. Score is your time to complete
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, March 14, 2018
Male Clients
1
Marky
Cat
6:30pm CrossFit All Level...
3 x 3 @ 225 lbs
1
Phresh
Prince of ...
4:30pm CrossFit All Level...
3 x 3 @ 225 lbs
2
Peter
Hur
5:30pm CrossFit All Level...
3 x 3 @ 205 lbs
3
Art
Pfund
5:30pm CrossFit All Level...
3 x 3 @ 185 lbs
3
Chris
“Old Man” ...
5:30pm CrossFit All Level...
3 x 3 @ 185 lbs
3
Joe
Gaylor
5:30pm CrossFit All Level...
3 x 3 @ 185 lbs
3
Jon
Fallon
6:30pm CrossFit All Level...
3 x 3 @ 185 lbs
3
The
Godfather
4:30pm CrossFit All Level...
3 x 3 @ 185 lbs
4
Del
Tutt
5:30pm CrossFit All Level...
3 x 3 @ 175 lbs
4
Trent
Rasmussen
5:30pm CrossFit All Level...
3 x 3 @ 175 lbs
5
Francisco
Garcia
4:30pm CrossFit All Level...
3 x 3 @ 166 lbs
6
Duy
Pham
5:30pm CrossFit All Level...
3 x 3 @ 165 lbs
7
Chad
Kobold
6:30am CrossFit All Level...
3 x 3 @ 155 lbs
Working on that speedy elbows!!
7
Private
Noon CrossFit All Levels
3 x 3 @ 155 lbs
8
Andres
Salazar
5:30am CrossFit All Level...
3 x 3 @ 135 lbs
8
wes
whitfield
5:30am CrossFit All Level...
3 x 3 @ 135 lbs
9
Nick
Jarrett
Noon CrossFit All Levels
3 x 3 @ 115 lbs
10
Gregory
Chamberlain
6:30am CrossFit All Level...
3 x 3 @ 95 lbs
10
sam
jones
6:30pm CrossFit All Level...
3 x 3 @ 95 lbs
Female Clients
1
Lindsey
Beagley
5:30pm CrossFit All Level...
3 x 3 @ 145 lbs
2
Alesha
Asijie
5:30am CrossFit All Level...
3 x 3 @ 135 lbs
2
Kendra
Lowry
5:30pm CrossFit All Level...
3 x 3 @ 135 lbs
3
Maron
Walker
4:30pm CrossFit All Level...
3 x 3 @ 125 lbs
3
Michele
Pfund
5:30pm CrossFit All Level...
3 x 3 @ 125 lbs
4
Johna
Kobold
5:30pm CrossFit All Level...
3 x 3 @ 115 lbs
4
Kate
Gonzalez
6:30am CrossFit All Level...
3 x 3 @ 115 lbs
not touch and go
5
amy
an
5:30pm CrossFit All Level...
3 x 3 @ 95 lbs
5
Private
Noon CrossFit All Levels
3 x 3 @ 95 lbs
6
Amanda
McFarland
4:30pm CrossFit All Level...
3 x 3 @ 85 lbs
6
Savanna
Fallon
6:30am CrossFit All Level...
3 x 3 @ 85 lbs
7
lauren
ruck
5:30pm CrossFit All Level...
3 x 3 @ 75 lbs
8
valerie
anderson
6:30pm CrossFit All Level...
3 x 3 @ 70 lbs
9
Ashley
Lopez
5:30pm CrossFit All Level...
3 x 3 @ 55 lbs
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