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Components
Back Squat
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Hot Cross Buns - 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):
38 (21/17)
Workout
Hot Cross Buns
Weightlifting
Back Squat (5 x 2 )
Back Squat
WOD
Metcon (Time)
Rx+
10-9-8-7-6-5-4-3-2-1
Clapping Push-ups
SA DB Snatch (50/35lb.) (switch sides as needed)
Rx
10-9-8-7-6-5-4-3-2-1
Push-ups
SA DB Snatch (35/20lbs.) (switch sides as needed)
Fitness
10-9-8-7-6-5-4-3-2-1
Knee Push-ups
SA DB Snatch (switch sides as needed)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, April 17, 2019
Male Clients
1
Nathan
Mullins
9am CrossFit All Levels
5 x 2 @ 385 lbs
2
Private
Noon CrossFit All Levels
5 x 2 @ 305 lbs
3
Chad
Kobold
5:30pm CrossFit All Level...
5 x 2 @ 295 lbs
3
Lyman
Anderson
6:30pm CrossFit All Level...
5 x 2 @ 295 lbs
4
Jon
Fallon
5:30pm CrossFit All Level...
5 x 2 @ 280 lbs
5
Brock
Johnson
5:30pm CrossFit All Level...
5 x 2 @ 275 lbs
5
Del
Tutt
5:30pm CrossFit All Level...
5 x 2 @ 275 lbs
5
The
Godfather
Noon CrossFit All Levels
5 x 2 @ 275 lbs
6
Chris
“Old Man” ...
4:30pm CrossFit All Level...
5 x 2 @ 255 lbs
6
Cody
Brown
9am CrossFit All Levels
5 x 2 @ 255 lbs
7
Aaron
Barvitz
5:30am CrossFit All Level...
5 x 2 @ 245 lbs
7
Andres
Salazar
5:30pm CrossFit All Level...
5 x 2 @ 245 lbs
7
Private
9am CrossFit All Levels
5 x 2 @ 245 lbs
8
jason
woodall
5:30am CrossFit All Level...
5 x 2 @ 205 lbs
8
Trent
Rasmussen
6:30pm CrossFit All Level...
5 x 2 @ 205 lbs
9
jaime
mendez
6:30pm CrossFit All Level...
5 x 2 @ 185 lbs
9
Mahadev
Kakade
6:30pm CrossFit All Level...
5 x 2 @ 185 lbs
9
Private
5:30am CrossFit All Level...
5 x 2 @ 185 lbs
10
Daniel
Nosko
6:30pm CrossFit All Level...
5 x 2 @ 175 lbs
10
Jacob
Scott
6:30pm CrossFit All Level...
5 x 2 @ 175 lbs
10
Rodrigo
delaRosa
5:30am CrossFit All Level...
5 x 2 @ 175 lbs
Female Clients
1
Johna
Kobold
5:30am CrossFit All Level...
5 x 2 @ 205 lbs
2
Kendra
Lowry
4:30pm CrossFit All Level...
5 x 2 @ 190 lbs
3
amy
an
5:30pm CrossFit All Level...
5 x 2 @ 145 lbs
5 @ 125# 2,2 @ 145#
3
Maricela
de la Rosa
5:30am CrossFit All Level...
5 x 2 @ 145 lbs
4
Annie
Lewis
Noon CrossFit All Levels
5 x 2 @ 135 lbs
5
Private
9am CrossFit All Levels
5 x 2 @ 130 lbs
5
Lauren
Pew
9am CrossFit All Levels
5 x 2 @ 130 lbs
5
Mia
McCorkel
6:30pm CrossFit All Level...
5 x 2 @ 130 lbs
6
Vanessa
Wieser
5:30pm CrossFit All Level...
5 x 2 @ 125 lbs
BANGARANG
7
Christine
Rosini
6:30pm CrossFit All Level...
5 x 2 @ 115 lbs
7
Savanna
Fallon
6:30pm CrossFit All Level...
5 x 2 @ 115 lbs
8
Hilary
Thomas
4:30pm CrossFit All Level...
5 x 2 @ 105 lbs
9
Joy
Thomas
9am CrossFit All Levels
5 x 2 @ 85 lbs
10
Isabella
Rosini
6:30pm CrossFit All Level...
5 x 2 @ 75 lbs
knee push up 20lb DB snatch
10
valerie
anderson
6:30pm CrossFit All Level...
5 x 2 @ 75 lbs
knee still hurts
11
Erica
Lugo
4:30pm CrossFit All Level...
5 x 2 @ 65 lbs
12
Calli
Rasmussen
9am CrossFit All Levels
5 x 2 @ 60 lbs
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