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Components
Snatch
Power Snatch
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Ten'acious - 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):
23 (12/11)
Workout
Ten'acious
Weightlifting
Snatch (3 x 3 )
Snatch
Power Snatch (3 x 3 )
Power Snatch
WOD
Metcon (AMRAP - Reps)
Rx+
Min. 1: 10 Lateral Step-ups (20in), one KB (24/16 kg.)
Min. 2: 10 Toes-to-Bars
Min. 3: 10 Ring Dips
5 rounds
*Each round, add 2 reps to each movement.
Rx
Min. 1: 10 Lateral Step-ups (20in), one KB (16/12 kg.)
Min. 2: 10 Toes-to-Bars
Min. 3: 10 Ring Dips
5 rounds
*Each round, add 2 reps to each movement.
Fitness
Min. 1: 10 Lateral Step-ups
Min. 2: 10 Wall-Lying Hands-to-Feet
Min. 3: 10 Box Dips
5 rounds
*Each round, add 1 rep to each movement.
**Round 5 is for max reps. Must complete min work requirement each round for Rx.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, May 13, 2019
Male Clients
1
Chris
“Old Man” ...
5:30pm CrossFit All Level...
3 x 3 @ 155 lbs
1
John
Cao
5:30pm CrossFit All Level...
3 x 3 @ 155 lbs
2
Brock
Johnson
9am CrossFit All Levels
3 x 3 @ 145 lbs
3
Aaron
Barvitz
5:30pm CrossFit All Level...
3 x 3 @ 135 lbs
3
Del
Tutt
5:30pm CrossFit All Level...
3 x 3 @ 135 lbs
4
jason
woodall
5:30am CrossFit All Level...
3 x 3 @ 115 lbs
4
Michael
Mowry
4:30pm CrossFit All Level...
3 x 3 @ 115 lbs
5
Cody
Brown
6:30pm CrossFit All Level...
3 x 3 @ 95 lbs
6
Private
5:30am CrossFit All Level...
3 x 3 @ 85 lbs
7
Kent
Spurling
5:30am CrossFit All Level...
3 x 3 @ 75 lbs
7
Lyman
Anderson
6:30pm CrossFit All Level...
3 x 3 @ 75 lbs
8
Mahadev
Kakade
6:30pm CrossFit All Level...
3 x 3 @ 65 lbs
Female Clients
1
Alesha
Asijie
5:30am CrossFit All Level...
3 x 3 @ 115 lbs
2
Maron
Walker
9am CrossFit All Levels
3 x 3 @ 85 lbs
3
Annie
Lewis
9am CrossFit All Levels
3 x 3 @ 70 lbs
4
Maricela
de la Rosa
5:30am CrossFit All Level...
3 x 3 @ 65 lbs
5
Savanna
Fallon
6:30pm CrossFit All Level...
3 x 3 @ 55 lbs
5
silvia
laub
6:30pm CrossFit All Level...
3 x 3 @ 55 lbs
6
Theresa
Thai
9am CrossFit All Levels
3 x 3 @ 45 lbs
7
Makayla
Baca
5:30am CrossFit All Level...
3 x 3 @ 35 lbs
8
amy
an
5:30pm CrossFit All Level...
3 x 3 @ 0 lbs
55, 55, 65
8
Lauren
Pew
9am CrossFit All Levels
2 x 3 @ 75 lbs
8
Mia
McCorkel
6:30pm CrossFit All Level...
1 x 3 @ 65 lbs
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