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Components
Tempo Back Squat 1,3,X,1
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Stuff and Puff - Firebird CrossFit
Class
(All)
5:30am CrossFit All Levels
9:00am CrossFit All Levels
11:00am CrossFit All Levels
4:30pm CrossFit All Levels
5:30pm CrossFit All Levels
6:30pm CrossFit All Levels
Home Gym 7:30PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
25 (11/14)
Workout
Stuff and Puff
Weightlifting
Tempo Back Squat 1,3,X,1 (1 x 5 )
Tempo Back Squat
WOD - FBCF
Metcon (Time)
Rx+
12 Back Squats (135/95 lb.)
100-m Single KB Carry (anyhow) (32/24 kg)
5 rounds
Rx
12 Back Squats (95/65 lb.)
100-m Single KB Carry (anyhow) (24/16 kg)
5 rounds
Fitness
10 Back Squats
100-m Single KB Carry (anyhow)
5 rounds
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, May 19, 2021
Male Clients
1
#Derek
Wilcock
4:30pm CrossFit All Level...
1 x 5 @ 315 lbs
2
Private
6:30pm CrossFit All Level...
1 x 5 @ 255 lbs
2
The
Rooster
6:30pm CrossFit All Level...
1 x 5 @ 255 lbs
3
#Sean
Wieser
5:30pm CrossFit All Level...
1 x 5 @ 235 lbs
4
jaime
mendez
6:30pm CrossFit All Level...
1 x 5 @ 215 lbs
5
Chris
“Old Man” ...
5:30pm CrossFit All Level...
1 x 5 @ 210 lbs
6
Alex
Bentley
4:30pm CrossFit All Level...
1 x 5 @ 205 lbs
7
Jon
Fallon
11:00am CrossFit All Leve...
1 x 5 @ 185 lbs
8
Private
5:30am CrossFit All Level...
1 x 5 @ 165 lbs
9
Antonio
Hall
5:30am CrossFit All Level...
1 x 5 @ 135 lbs
10
Jonny
Baker
5:30am CrossFit All Level...
1 x 5 @ 105 lbs
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
1 x 5 @ 167 lbs
2
Samantha
Zaykoski
5:30am CrossFit All Level...
1 x 5 @ 165 lbs
3
Private
6:30pm CrossFit All Level...
1 x 5 @ 135 lbs
4
Kate
Gonzalez
4:30pm CrossFit All Level...
1 x 5 @ 130 lbs
5
Olga
Soto
6:30pm CrossFit All Level...
1 x 5 @ 125 lbs
6
julia
vergamini
4:30pm CrossFit All Level...
1 x 5 @ 115 lbs
7
Christine
Rosini
6:30pm CrossFit All Level...
1 x 5 @ 110 lbs
8
Blanca
Beltran
5:30am CrossFit All Level...
1 x 5 @ 105 lbs
8
FRANCES
SALAS
5:30am CrossFit All Level...
1 x 5 @ 105 lbs
8
Talia
Sanchez Ni ...
6:30pm CrossFit All Level...
1 x 5 @ 105 lbs
9
amy
an
5:30am CrossFit All Level...
1 x 5 @ 85 lbs
10
Roxanne
Beltran
5:30am CrossFit All Level...
1 x 5 @ 75 lbs
11
Private
5:30am CrossFit All Level...
1 x 5 @ 65 lbs
11
valerie
anderson
6:30pm CrossFit All Level...
1 x 5 @ 65 lbs
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