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Components
Hang Clean
Hang Power Clean
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Heel on Wheels - Firebird CrossFit
Class
(All)
5:30am 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 (18/19)
Workout
Heel on Wheels
Weightlifting
Hang Clean (1 x 3 )
Hang Clean
Hang Power Clean (1 x 3 )
Hang Power Clean
WOD
Metcon (AMRAP - Rounds and Reps)
Rx+
18 Heel Touches
12 Hang Squat Cleans (95/65 lb.)
6 Burpee Box Jump Overs (20in.)
AMRAP 15 min.
Rx
18 Heel Touches
12 Hang Squat Cleans (75/55 lb.)
6 Burpee Box Jump Overs (20in.)
AMRAP 15 min.
Fitness
18 Heel Touches
12 Hang Power Cleans
6 Burpee Box Jump Overs
AMRAP 15 min.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, April 15, 2019
Male Clients
1
Phresh
Prince of ...
5:30pm CrossFit All Level...
1 x 3 @ 245 lbs
2
Jon
Fallon
9am CrossFit All Levels
1 x 3 @ 235 lbs
3
Aaron
Barvitz
4:30pm CrossFit All Level...
1 x 3 @ 200 lbs
3
Chris
“Old Man” ...
4:30pm CrossFit All Level...
1 x 3 @ 200 lbs
4
Del
Tutt
5:30pm CrossFit All Level...
1 x 3 @ 195 lbs
5
Brian
Welty
6:30pm CrossFit All Level...
1 x 3 @ 185 lbs
5
Brock
Johnson
9am CrossFit All Levels
1 x 3 @ 185 lbs
195 1x2
5
Cody
Brown
6:30pm CrossFit All Level...
1 x 3 @ 185 lbs
5
Michael
Mowry
Noon CrossFit All Levels
1 x 3 @ 185 lbs
1x2, 205 failed twice on 3rd rep
6
Private
Noon CrossFit All Levels
1 x 3 @ 165 lbs
6
Trent
Rasmussen
5:30am CrossFit All Level...
1 x 3 @ 165 lbs
7
Private
9am CrossFit All Levels
1 x 3 @ 160 lbs
8
Lyman
Anderson
6:30pm CrossFit All Level...
1 x 3 @ 155 lbs
8
The
Godfather
4:30pm CrossFit All Level...
1 x 3 @ 155 lbs
9
Francisco
Garcia
Noon CrossFit All Levels
1 x 3 @ 135 lbs
10
Mike
Rogers
6:30pm CrossFit All Level...
1 x 3 @ 125 lbs
11
Ron
Fleming
4:30pm CrossFit All Level...
1 x 3 @ 115 lbs
12
jaime
mendez
6:30pm CrossFit All Level...
1 x 3 @ 105 lbs
Female Clients
1
Kendra
Lowry
4:30pm CrossFit All Level...
1 x 3 @ 145 lbs
2
Maron
Walker
5:30pm CrossFit All Level...
1 x 3 @ 135 lbs
3
Kate
Gonzalez
4:30pm CrossFit All Level...
1 x 3 @ 130 lbs
4
Alesha
Asijie
5:30am CrossFit All Level...
1 x 3 @ 125 lbs
155 x1
5
Lauren
Pew
9am CrossFit All Levels
1 x 3 @ 110 lbs
6
Mia
McCorkel
6:30pm CrossFit All Level...
1 x 3 @ 105 lbs
7
Annie
Lewis
9am CrossFit All Levels
1 x 3 @ 100 lbs
8
amy
an
5:30pm CrossFit All Level...
1 x 3 @ 95 lbs
8
Caren
Trahan
5:30pm CrossFit All Level...
1 x 3 @ 95 lbs
8
Private
6:30pm CrossFit All Level...
1 x 3 @ 95 lbs
8
Savanna
Fallon
6:30pm CrossFit All Level...
1 x 3 @ 95 lbs
9
Private
5:30am CrossFit All Level...
1 x 3 @ 90 lbs
10
Tawna
Wedin
Noon CrossFit All Levels
1 x 3 @ 85 lbs
11
Amanda
Phox
6:30pm CrossFit All Level...
1 x 3 @ 75 lbs
11
Kaitlin
Welty
6:30pm CrossFit All Level...
1 x 3 @ 75 lbs
12
Hilary
Thomas
4:30pm CrossFit All Level...
1 x 3 @ 65 lbs
75 fail
12
Private
9am CrossFit All Levels
1 x 3 @ 65 lbs
12
valerie
anderson
6:30pm CrossFit All Level...
1 x 3 @ 65 lbs
13
Joy
Thomas
4:30pm CrossFit All Level...
1 x 3 @ 35 lbs
practice
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