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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Hang'n 10 - Firebird CrossFit
Class
(All)
5:30am CrossFit All Levels
9:00am CrossFit All Levels
11:00am CrossFit All Levels
4:30pm CrossFit All Levels
5:30pm CrossFit All Levels
6:30pm CrossFit All Levels
Home Gym 7:30PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
19 (11/8)
Workout
Hang'n 10
WOD - FBCF
Metcon (AMRAP - Rounds and Reps)
Rx+
1 Hang Power Clean (155/115 lb.)
2 Front Squats
3 Push Jerks
AMRAP 14 min.
* Every 2 min. perform 4 Alt. TGUs (24/16 kg)
Rx
1 Hang Power Clean (135/95 lb.)
2 Front Squats
3 Push Jerks
AMRAP 14 min.
* Every 2 min. perform 4 Alt. TGUs (16/12 kg)
Fitness
1 Hang Power Clean
2 Front Squats
3 Push Jerks
AMRAP 14 min.
* Every 2 min. perform 4 Alt. TGUs
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, April 16, 2021
Male Clients
1
Chris
“Old Man” ...
5:30pm CrossFit All Level...
7 + 3
worth it
2
Brian
Prout
5:30pm CrossFit All Level...
7 + 1
3
#Sean
Wieser
5:30pm CrossFit All Level...
17 + 0
4
Jade
Fielder
4:30pm CrossFit All Level...
11 + 0
6 rounds rx+
4
Michael
Mowry
9:00am CrossFit All Level...
11 + 0
5
Private
11:00am CrossFit All Leve...
7 + 0
6
Private
9:00am CrossFit All Level...
17 + 6
7
Jon
Fallon
9:00am CrossFit All Level...
16 + 0
115# 16kg
8
Jonny
Baker
5:30am CrossFit All Level...
11 + 1
Rx except 115# complex
9
William
Allen
5:30am CrossFit All Level...
10 + 0
115
10
Antonio
Hall
5:30am CrossFit All Level...
8 + 5
2 Turk 4 Turk the 1st round
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
20 + 0
2
Maron
Walker
9:00am CrossFit All Level...
16 + 3
3
Private
5:30am CrossFit All Level...
15 + 0
4
Savanna
Fallon
4:30pm CrossFit All Level...
13 + 1
5
julia
vergamini
5:30pm CrossFit All Level...
13 + 0
60#
6
Elise
cORONADO
6:30pm CrossFit All Level...
10 + 2
15lb bar, 5lb db
7
Private
6:30pm CrossFit All Level...
8 + 0
8
amy
an
5:30am CrossFit All Level...
6 + 0
rx first. dropped 85lb and 3 TGUs
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