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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Grin and Bare it! - Firebird CrossFit
Class
(All)
9am CrossFit All Levels
Open Gym
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
14 (9/5)
Workout
Grin and Bare it!
WOD
Metcon (Time)
Rx+
2-4-6-8-10
Squat Snatches (135/95 lb.)
20-40-60-80-100
Lateral Barbell Jump Overs
10-8-6-4-2
Strict HSPUs
Rx
2-4-6-8-10
Squat Snatches (95/65 lb.)
20-40-60-80-100
Lateral Barbell Jump Overs
10-8-6-4-2
HSPUs
Fitness
2-4-6-8-10
Power Snatches
20-40-60-80-100
Lateral Barbell Step Overs
5-4-3-2-1
Wall Climbs
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, July 14, 2018
Male Clients
1
Chris
“Old Man” ...
9am CrossFit All Levels
13:06
2
Brock
Johnson
9am CrossFit All Levels
14:27
3
Michael
Mowry
9am CrossFit All Levels
17:32
4
Thomas
Badger
9am CrossFit All Levels
10:53
75# BBSO Cherry picker plank X2
5
Mike
Rogers
9am CrossFit All Levels
14:48
65 lb. power snatches step overs wall climbs
6
Luis
Solis
9am CrossFit All Levels
16:55
Power snatches Step overs Hands stands
7
Francisco
Garcia
9am CrossFit All Levels
17:32
rx+ reps&weight but push press and power snatch
8
Chad
Kobold
9am CrossFit All Levels
17:43
RX+ w/push press @135
8
Private
9am CrossFit All Levels
17:43
Female Clients
1
Kendra
Lowry
9am CrossFit All Levels
14:01
2
Johna
Kobold
9am CrossFit All Levels
12:13
3
Emily
Goldman
9am CrossFit All Levels
14:46
fitness #65 PS
4
Alessondra
Hopman
9am CrossFit All Levels
17:18
20lb Negative hs
5
Maron
Walker
9am CrossFit All Levels
18:20
RX weight and reps w/ negatives
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