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Components
Bench Press
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Quickie - 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):
31 (18/13)
Workout
Quickie
Weightlifting
Bench Press (1 x 5 )
Bench Press
WOD - FBCF
Metcon (Time)
Rx+
30 ALT DB Snatches (50/35lbs)
20 lateral box jump overs (24/20″)
30 DB Squat Cleans
60 Double unders
Rx
30 ALT DB Snatches (35/25lbs)
20 lateral box jump overs (24/20″)
30 DB Squat Cleans
60 Double unders
Fitness
30 ALT DB Snatches
20 Lateral Box Step Overs
30 DB Power Cleans
120 Single unders
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, August 15, 2022
Male Clients
1
#Derek
Wilcock
5:30pm CrossFit All Level...
1 x 5 @ 315 lbs
2
jaime
mendez
6:30pm CrossFit All Level...
1 x 5 @ 205 lbs
3
Marco
Meraz
9:00am CrossFit All Level...
1 x 5 @ 185 lbs
3
Michael
Mowry
9:00am CrossFit All Level...
1 x 5 @ 185 lbs
4
Alex
Bentley
5:30pm CrossFit All Level...
1 x 5 @ 180 lbs
5
#Sean
Wieser
4:30pm CrossFit All Level...
1 x 5 @ 175 lbs
5
Jon
Fallon
4:30pm CrossFit All Level...
1 x 5 @ 175 lbs
6
Jessie
Ramirez
5:30am CrossFit All Level...
1 x 5 @ 165 lbs
6
kevin
varghese
6:30pm CrossFit All Level...
1 x 5 @ 165 lbs
6
Mark
Rogers
11:00am CrossFit All Leve...
1 x 5 @ 165 lbs
6
Wes
Escher
9:00am CrossFit All Level...
1 x 5 @ 165 lbs
Got 3 reps of 185
7
Davinder
Singh
5:30pm CrossFit All Level...
1 x 5 @ 155 lbs
7
Mitchell
Brown
9:00am CrossFit All Level...
1 x 5 @ 155 lbs
8
Jose
Montes
4:30pm CrossFit All Level...
1 x 5 @ 145 lbs
8
Private
5:30am CrossFit All Level...
1 x 5 @ 145 lbs
9
Leon
Manfredi
9:00am CrossFit All Level...
1 x 5 @ 135 lbs
9
Lyman
Anderson
6:30pm CrossFit All Level...
1 x 5 @ 135 lbs
10
Yaser
Alabdullah
5:30pm CrossFit All Level...
1 x 5 @ 115 lbs
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
1 x 5 @ 135 lbs
2
Candice
Brierley
5:30pm CrossFit All Level...
1 x 5 @ 125 lbs
3
Maron
Walker
9:00am CrossFit All Level...
1 x 5 @ 115 lbs
125 - 1x4
4
Savanna
Fallon
4:30pm CrossFit All Level...
1 x 5 @ 102 lbs
5
Private
6:30pm CrossFit All Level...
1 x 5 @ 95 lbs
6
maria
cutler
9:00am CrossFit All Level...
1 x 5 @ 90 lbs
7
Blanca
Beltran
6:30pm CrossFit All Level...
1 x 5 @ 85 lbs
8
Annie
Lewis
9:00am CrossFit All Level...
1 x 5 @ 81 lbs
9
Mayra
Ramirez
9:00am CrossFit All Level...
1 x 5 @ 80 lbs
10
Sarah
Carrasco-m ...
4:30pm CrossFit All Level...
1 x 5 @ 75 lbs
11
Lauren
Pew
9:00am CrossFit All Level...
1 x 5 @ 70 lbs
11
Private
5:30am CrossFit All Level...
1 x 5 @ 70 lbs
12
Roxanne
Beltran
6:30pm CrossFit All Level...
1 x 5 @ 55 lbs
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