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Components
Bench Press
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Overhead Samich - 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):
33 (18/15)
Workout
Overhead Samich
Weightlifting
Bench Press (3 x 3 )
Bench Press
WOD
Metcon (AMRAP - Reps)
Rx+
1 min. OH Squat Hold (95/65 lb.)
2 min. Assault Bike
3 min. Broad Jumps
4 min. Squat Snatches (95/65 lb.)
3 min. Broad Jumps
2 min. Assault Bike
1 min. OH Squat Hold
Rx
1 min. OH Squat Hold (75/45 lb.)
2 min. Assault Bike
3 min. Broad Jumps
4 min. Squat Snatches (75/45 lb.)
3 min. Broad Jumps
2 min. Assault Bike
1 min. OH Squat Hold
Fitness
1 min. OH Squat Hold
2 min. Assault Bike
3 min. Broad Jumps
4 min. Power Snatches
3 min. Broad Jumps
2 min. Assault Bike
1 min. OH Squat Hold
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, May 06, 2019
Male Clients
1
#Derek
Wilcock
5:30pm CrossFit All Level...
3 x 3 @ 365 lbs
2
Private
Noon CrossFit All Levels
3 x 3 @ 285 lbs
3
Aaron
Barvitz
5:30pm CrossFit All Level...
3 x 3 @ 255 lbs
4
Brock
Johnson
9am CrossFit All Levels
3 x 3 @ 245 lbs
5
Cody
Brown
9am CrossFit All Levels
3 x 3 @ 215 lbs
6
jaime
mendez
6:30pm CrossFit All Level...
3 x 3 @ 205 lbs
7
jason
woodall
9am CrossFit All Levels
3 x 3 @ 195 lbs
8
Del
Tutt
6:30pm CrossFit All Level...
3 x 3 @ 190 lbs
9
Jon
Fallon
9am CrossFit All Levels
3 x 3 @ 185 lbs
9
Michael
Mowry
Noon CrossFit All Levels
3 x 3 @ 185 lbs
10
Andres
Salazar
5:30pm CrossFit All Level...
3 x 3 @ 175 lbs
11
Mahadev
Kakade
6:30pm CrossFit All Level...
3 x 3 @ 165 lbs
12
Brian
Welty
4:30pm CrossFit All Level...
3 x 3 @ 155 lbs
12
kevin
varghese
5:30am CrossFit All Level...
3 x 3 @ 155 lbs
12
Private
5:30am CrossFit All Level...
3 x 3 @ 155 lbs
12
The
Godfather
5:30pm CrossFit All Level...
3 x 3 @ 155 lbs
13
Jeffrey
Palmer
4:30pm CrossFit All Level...
3 x 3 @ 95 lbs
14
Cody
Brown
6:30pm CrossFit All Level...
1 x 6 @ 205 lbs
Female Clients
1
Maron
Walker
Noon CrossFit All Levels
3 x 3 @ 125 lbs
2
Kendra
Lowry
5:30pm CrossFit All Level...
3 x 3 @ 115 lbs
3
Private
6:30pm CrossFit All Level...
3 x 3 @ 100 lbs
4
Kaitlin
Welty
4:30pm CrossFit All Level...
3 x 3 @ 95 lbs
5
Mia
McCorkel
6:30pm CrossFit All Level...
3 x 3 @ 90 lbs
5
Savanna
Fallon
6:30pm CrossFit All Level...
3 x 3 @ 90 lbs
6
Kate
Gonzalez
4:30pm CrossFit All Level...
3 x 3 @ 85 lbs
6
savannah
kokaliares
9am CrossFit All Levels
3 x 3 @ 85 lbs
7
Amanda
Phox
5:30pm CrossFit All Level...
3 x 3 @ 75 lbs
7
Catalina
Johnson
5:30pm CrossFit All Level...
3 x 3 @ 75 lbs
7
Erica
Lugo
5:30pm CrossFit All Level...
3 x 3 @ 75 lbs
8
Hilary
Thomas
5:30pm CrossFit All Level...
3 x 3 @ 65 lbs
long road back....
8
Laurie
Perez-Fran ...
6:30pm CrossFit All Level...
3 x 3 @ 65 lbs
8
Vanessa
Wieser
6:30pm CrossFit All Level...
3 x 3 @ 65 lbs
3X5 65#
9
Theresa
Thai
Noon CrossFit All Levels
3 x 3 @ 55 lbs
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