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Components
Sumo Deadlift
Sumo Deadlift
Sumo Deadlift
Sumo Deadlift
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Hump Day - 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 (20/9)
Workout
Hump Day
Weightlifting
Sumo Deadlift (2 x 3 )
Sumo Deadlift
Sumo Deadlift (2 x 3 )
Sumo Deadlift
Sumo Deadlift (1 x 3 )
Sumo Deadlift
Weightlifting Fitness:
Sumo Deadlift (5 x 3 )
Sumo Deadlift
WOD
Metcon (AMRAP - Rounds and Reps)
Rx - In Partners
20 Russian Twists (I go you go) [all 20]
200-m Run together
20 Plate Jumps - Alternating – (10 per person) (plates Men 2- 45’s, Women 1 – 45)
AMRAP 7 min.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, April 18, 2018
Male Clients
1
Marky
Cat
5:30pm CrossFit All Level...
2 x 3 @ 425 lbs
2
#Sean
Wieser
6:30pm CrossFit All Level...
2 x 3 @ 315 lbs
2
Michael
Mowry
Noon CrossFit All Levels
2 x 3 @ 315 lbs
2
Peter
Hur
5:30pm CrossFit All Level...
2 x 3 @ 315 lbs
3
Danny
Herbert
6:30am CrossFit All Level...
2 x 3 @ 285 lbs
3
Francisco
Garcia
4:30pm CrossFit All Level...
2 x 3 @ 285 lbs
3
Steven
Raisor
Noon CrossFit All Levels
2 x 3 @ 285 lbs
4
Cody
Brown
Noon CrossFit All Levels
2 x 3 @ 275 lbs
5
Chris
“Old Man” ...
5:30pm CrossFit All Level...
2 x 3 @ 255 lbs
5
Del
Tutt
5:30pm CrossFit All Level...
2 x 3 @ 255 lbs
5
Duy
Pham
5:30pm CrossFit All Level...
2 x 3 @ 255 lbs
5
Private
Noon CrossFit All Levels
2 x 3 @ 255 lbs
6
Aaron
Barvitz
5:30am CrossFit All Level...
2 x 3 @ 225 lbs
7
cameron
jarman
6:30am CrossFit All Level...
2 x 3 @ 185 lbs
7
Dean
Hatley
5:30am CrossFit All Level...
2 x 3 @ 185 lbs
8
wes
whitfield
5:30am CrossFit All Level...
2 x 3 @ 155 lbs
9
sam
jones
6:30pm CrossFit All Level...
2 x 3 @ 150 lbs
10
Nicholas
Anderson
5:30pm CrossFit All Level...
2 x 3 @ 140 lbs
11
Private
5:30pm CrossFit All Level...
2 x 3 @ 125 lbs
12
Luis
Solis
5:30pm CrossFit All Level...
2 x 3 @ 75 lbs
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
2 x 3 @ 185 lbs
2
Kate
Gonzalez
6:30am CrossFit All Level...
2 x 3 @ 175 lbs
3
Lindsey
Beagley
6:30am CrossFit All Level...
2 x 3 @ 165 lbs
4
Private
6:30pm CrossFit All Level...
2 x 3 @ 150 lbs
5
Hilary
Thomas
4:30pm CrossFit All Level...
2 x 3 @ 135 lbs
6
Emily
Goldman
5:30am CrossFit All Level...
2 x 3 @ 125 lbs
6
Tawna
Wedin
Noon CrossFit All Levels
2 x 3 @ 125 lbs
7
Amanda
McFarland
4:30pm CrossFit All Level...
2 x 3 @ 95 lbs
8
Erica
Lugo
6:30pm CrossFit All Level...
2 x 3 @ 35 lbs
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