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Components
Power Clean
Metcon
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Power Ranger - Firebird CrossFit
Class
(All)
5:30am CrossFit All Levels
9AM CrossFit All Levels
11AM 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 (16/13)
Workout
Power Ranger
Weightlifting
Power Clean (1 x 3 )
Power Clean
WOD - FBCF
Metcon (Time)
Rx+
20 Front Rack Reverse Lunge (95/65 lb.)
15 Power Clean
10 Hang Squat Snatch
Rx
20 Front Rack Reverse Lunge (75/45 lb.)
15 Power Clean
10 Hang Squat Snatch
Fitness
20 Front Rack Reverse Lunge
15 Power Clean
10 Hang Squat Snatch
WOD - Home Gym
Metcon (Time)
20 SA DB Front Rack Reverse Lunge
20 SA Alt DB Power Clean
10 SA Alt Hang Squat Snatch (SA)
Three Rounds
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, May 28, 2020
Male Clients
1
#Derek
Wilcock
9AM CrossFit All Levels
1 x 3 @ 245 lbs
Touch n go
1
Private
4:30pm CrossFit All Level...
1 x 3 @ 245 lbs
2
Chris
“Old Man” ...
5:30pm CrossFit All Level...
1 x 3 @ 215 lbs
3
#Sean
Wieser
6:30pm CrossFit All Level...
1 x 3 @ 205 lbs
4
Del
Tutt
5:30pm CrossFit All Level...
1 x 3 @ 190 lbs
drop pick up. 2 sec between.
5
Brian
Prout
4:30pm CrossFit All Level...
1 x 3 @ 185 lbs
2 sets x 2 reps at 205. Failed on 3rd rep of 205 twice
6
The
Godfather
4:30pm CrossFit All Level...
1 x 3 @ 175 lbs
7
Lyman
Anderson
6:30pm CrossFit All Level...
1 x 3 @ 170 lbs
8
Daniel
Nosko
6:30pm CrossFit All Level...
1 x 3 @ 165 lbs
9
Andrew
Guajardo
4:30pm CrossFit All Level...
1 x 3 @ 155 lbs
10
Jessie
Ramirez
5:30am CrossFit All Level...
1 x 3 @ 145 lbs
11
Mike
Rogers
6:30pm CrossFit All Level...
1 x 3 @ 140 lbs
12
Andres
Salazar
5:30pm CrossFit All Level...
1 x 3 @ 135 lbs
12
Jonny
Baker
5:30am CrossFit All Level...
1 x 3 @ 135 lbs
13
Private
5:30am CrossFit All Level...
1 x 3 @ 125 lbs
13
Nicholas
Valderrama
6:30pm CrossFit All Level...
1 x 3 @ 125 lbs
Female Clients
1
Maron
Walker
9AM CrossFit All Levels
1 x 3 @ 135 lbs
2
Hilary
Thomas
5:30pm CrossFit All Level...
1 x 3 @ 115 lbs
120# fail. Good air, didn’t get under
2
Kate
Gonzalez
4:30pm CrossFit All Level...
1 x 3 @ 115 lbs
2
Leilani
Parker
11AM CrossFit All Levels
1 x 3 @ 115 lbs
3
Christine
Rosini
6:30pm CrossFit All Level...
1 x 3 @ 110 lbs
4
Annie
Lewis
9AM CrossFit All Levels
1 x 3 @ 105 lbs
4
Private
9AM CrossFit All Levels
1 x 3 @ 105 lbs
4
Lauren
Pew
9AM CrossFit All Levels
1 x 3 @ 105 lbs
5
Savanna
Fallon
4:30pm CrossFit All Level...
1 x 3 @ 102 lbs
1x1 105
6
Private
5:30am CrossFit All Level...
1 x 3 @ 80 lbs
7
Olga
Soto
6:30pm CrossFit All Level...
1 x 3 @ 75 lbs
8
Isabella
Rosini
6:30pm CrossFit All Level...
1 x 3 @ 65 lbs
9
Blanca
Beltran
5:30am CrossFit All Level...
1 x 3 @ 60 lbs
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