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Components
Overhead Squat
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Jump that rump - 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):
36 (19/17)
Workout
Jump that rump
Weightlifting
Overhead Squat (1 x 3 )
Overhead Squat
10 min to establish a heavy 3 rep OHS
WOD
Metcon (Time)
Rx
25 Box Jumps (24/20″)
36 Walking Lunges
45 Double Unders
3 Rounds
Fitness
20 Step-ups
26 Walking Lunges
40 Speed Steps / 80 Single Unders.
3 Rounds
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, May 01, 2018
Male Clients
1
Phresh
Prince of ...
4:30pm CrossFit All Level...
1 x 3 @ 225 lbs
2
Chris
“Old Man” ...
5:30pm CrossFit All Level...
1 x 3 @ 205 lbs
3
Aaron
Barvitz
5:30am CrossFit All Level...
1 x 3 @ 195 lbs
4
Aaron
Barvitz
6:30pm CrossFit All Level...
1 x 3 @ 185 lbs
no mojo today
4
Chad
Kobold
5:30pm CrossFit All Level...
1 x 3 @ 185 lbs
4
Joe
Gaylor
Noon CrossFit All Levels
1 x 3 @ 185 lbs
1X2 at 205lbs
5
Michael
Mowry
Noon CrossFit All Levels
1 x 3 @ 165 lbs
6
Brock
Johnson
5:30pm CrossFit All Level...
1 x 3 @ 155 lbs
7
Ben
Garcia
5:30am CrossFit All Level...
1 x 3 @ 135 lbs
7
Del
Tutt
4:30pm CrossFit All Level...
1 x 3 @ 135 lbs
7
Francisco
Garcia
4:30pm CrossFit All Level...
1 x 3 @ 135 lbs
8
Trent
Rasmussen
5:30am CrossFit All Level...
1 x 3 @ 125 lbs
9
Lyman
Anderson
6:30pm CrossFit All Level...
1 x 3 @ 115 lbs
10
Private
Noon CrossFit All Levels
1 x 3 @ 105 lbs
11
Jon
Fallon
6:30pm CrossFit All Level...
1 x 3 @ 85 lbs
12
sam
jones
6:30pm CrossFit All Level...
1 x 3 @ 75 lbs
13
The
Godfather
4:30pm CrossFit All Level...
1 x 3 @ 45 lbs
14
Private
4:30pm CrossFit All Level...
5 x 3 @ 25 lbs
15
Thomas
Badger
9am CrossFit All Levels
1 x 3 @ 15 lbs
form work emam 5X10
Female Clients
1
Alesha
Asijie
5:30am CrossFit All Level...
1 x 3 @ 145 lbs
1
Kendra
Lowry
5:30pm CrossFit All Level...
1 x 3 @ 145 lbs
2x2 @150 & 1x2 @ 155
2
Johna
Kobold
5:30am CrossFit All Level...
1 x 3 @ 125 lbs
3
Emily
Goldman
5:30am CrossFit All Level...
1 x 3 @ 105 lbs
thanks Johna!
4
Private
5:30am CrossFit All Level...
1 x 3 @ 90 lbs
4
Tawna
Wedin
Noon CrossFit All Levels
1 x 3 @ 90 lbs
5
Private
Noon CrossFit All Levels
1 x 3 @ 70 lbs
5
Savanna
Fallon
6:30am CrossFit All Level...
1 x 3 @ 70 lbs
6
Annie
Lewis
9am CrossFit All Levels
1 x 3 @ 65 lbs
6
Lauren
Pew
9am CrossFit All Levels
1 x 3 @ 65 lbs
7
Amanda
Phox
Noon CrossFit All Levels
1 x 3 @ 55 lbs
8
Ashley
Lopez
5:30am CrossFit All Level...
1 x 3 @ 50 lbs
9
Laurie
Perez-Fran ...
6:30pm CrossFit All Level...
1 x 3 @ 45 lbs
10
valerie
anderson
6:30pm CrossFit All Level...
1 x 3 @ 38 lbs
11
Pat
Golba-Lynch
9am CrossFit All Levels
1 x 3 @ 25 lbs
12
Hilary
Thomas
4:30pm CrossFit All Level...
2 x 3 @ 20 lbs
graduated from pvc/mobility, woot!!!!!
13
Erica
Lugo
6:30pm CrossFit All Level...
1 x 3 @ 0 lbs
no weight
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