Show Workout in Full Screen
Auto Scroll Page
Components
Tempo Front Squats (3 ...
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Put it up - 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):
31 (18/13)
Workout
Put it up
Weightlifting
Tempo Front Squats (3,1,X,1) (3 x 3 )
Tempo Front Squats (3,1,X,1) 3 second descent, 1 second pause, X explode to the top, 1 second hold.
WOD
Metcon (Time)
For Time
Rx
30 Wall Balls 20/14
30 Box Jump Overs 24/20
15 Burpees
Fitness
30 Wallballs
30 Box Jump Overs
15 Burpees
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, July 18, 2019
Male Clients
1
Chad
Kobold
6:30pm CrossFit All Level...
3 x 3 @ 230 lbs
1
Lyman
Anderson
6:30pm CrossFit All Level...
3 x 3 @ 230 lbs
2
#Derek
Wilcock
5:30pm CrossFit All Level...
3 x 3 @ 225 lbs
2
mathew
taylor
11AM CrossFit All Levels
3 x 3 @ 225 lbs
3
#Sean
Wieser
5:30pm CrossFit All Level...
3 x 3 @ 215 lbs
3
Jon
Fallon
5:30pm CrossFit All Level...
3 x 3 @ 215 lbs
4
Brock
Johnson
5:30pm CrossFit All Level...
3 x 3 @ 205 lbs
4
Chris
“Old Man” ...
5:30pm CrossFit All Level...
3 x 3 @ 205 lbs
5
jason
woodall
5:30am CrossFit All Level...
3 x 3 @ 185 lbs
5
Private
5:30am CrossFit All Level...
3 x 3 @ 185 lbs
5
Trent
Rasmussen
4:30pm CrossFit All Level...
3 x 3 @ 185 lbs
6
Private
5:30am CrossFit All Level...
3 x 3 @ 135 lbs
6
The
Godfather
4:30pm CrossFit All Level...
3 x 3 @ 135 lbs
7
jaime
mendez
6:30pm CrossFit All Level...
3 x 3 @ 125 lbs
8
Rodrigo
delaRosa
5:30am CrossFit All Level...
3 x 3 @ 115 lbs
9
Jonny
Baker
4:30pm CrossFit All Level...
3 x 3 @ 85 lbs
10
Nicholas
Valderrama
4:30pm CrossFit All Level...
3 x 3 @ 0 lbs
Snatch Grip Push Press 3x3 - 105
10
Nicholas
Valderrama
9AM CrossFit All Levels
3 x 3 @ 0 lbs
Incline Bench Press 1x3 - 125
Female Clients
1
Lindsey
Beagley
5:30pm CrossFit All Level...
3 x 3 @ 155 lbs
2
Kendra
Lowry
5:30pm CrossFit All Level...
3 x 3 @ 150 lbs
3
Maron
Walker
4:30pm CrossFit All Level...
3 x 3 @ 145 lbs
4
Johna
Kobold
5:30am CrossFit All Level...
3 x 3 @ 135 lbs
5
Private
5:30am CrossFit All Level...
3 x 3 @ 125 lbs
5
Maricela
de la Rosa
5:30am CrossFit All Level...
3 x 3 @ 125 lbs
6
Annie
Lewis
9AM CrossFit All Levels
3 x 3 @ 95 lbs
6
Lauren
Pew
9AM CrossFit All Levels
3 x 3 @ 95 lbs
7
Tawna
Wedin
11AM CrossFit All Levels
3 x 3 @ 93 lbs
8
Caren
Trahan
5:30am CrossFit All Level...
3 x 3 @ 90 lbs
9
Savanna
Fallon
5:30pm CrossFit All Level...
3 x 3 @ 85 lbs
10
valerie
anderson
6:30pm CrossFit All Level...
3 x 3 @ 70 lbs
11
Erica
Lugo
4:30pm CrossFit All Level...
3 x 3 @ 60 lbs
Loading...
Powered By Wodify