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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Keep Paddling - 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):
40 (22/18)
Workout
Keep Paddling
WOD
Metcon (AMRAP - Rounds and Reps)
Rx+
3 Power Snatches (135/95 lb.)
6 Back Squats
Perform every 2 min.
10 rounds
Rx
3 Power Snatches (115/75 lb.)
6 Back Squats
Perform every 2 min.
10 rounds
Fitness
3 Power Snatches
6 Back Squats
Perform Every 2 min.
10 rounds
10th round is an AMRAP
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, September 16, 2019
Male Clients
1
#Derek
Wilcock
5:30am CrossFit All Level...
3 + 0
1
Chris
“Old Man” ...
5:30pm CrossFit All Level...
3 + 0
2
Private
11AM CrossFit All Levels
2 + 5
3
Aaron
Barvitz
4:30pm CrossFit All Level...
2 + 3
4
Brock
Johnson
9AM CrossFit All Levels
2 + 2
4
Phresh
Prince of ...
5:30pm CrossFit All Level...
2 + 2
5
Chad
Kobold
5:30pm CrossFit All Level...
4 + 0
6
Del
Tutt
5:30pm CrossFit All Level...
3 + 2
6
Doc
Medina
4:30pm CrossFit All Level...
3 + 2
6
jason
woodall
5:30am CrossFit All Level...
3 + 2
6
Lyman
Anderson
6:30pm CrossFit All Level...
3 + 2
7
Brian
Welty
4:30pm CrossFit All Level...
2 + 1
7
Jon
Fallon
9AM CrossFit All Levels
2 + 1
125# 8 reps no go
8
The
Godfather
4:30pm CrossFit All Level...
4 + 0
95 lbs
9
Yaser
Alabdullah
6:30pm CrossFit All Level...
3 + 3
40 lbs
10
JORDAN
WOODALL
5:30am CrossFit All Level...
3 + 0
10
Private
5:30am CrossFit All Level...
3 + 0
10
Ron
Fleming
5:30pm CrossFit All Level...
3 + 0
11
jaime
mendez
6:30pm CrossFit All Level...
2 + 4
95lb
12
kevin
varghese
5:30am CrossFit All Level...
2 + 1
100#
13
brendan
lonsdale
5:30pm CrossFit All Level...
2 + 0
#85
14
Marco
Meraz
9AM CrossFit All Levels
1 + 0
105 lb
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
3 + 1
2
Lindsey
Beagley
5:30pm CrossFit All Level...
3 + 0
3
Maron
Walker
4:30pm CrossFit All Level...
3 + 7
4
Kaitlin
Welty
4:30pm CrossFit All Level...
2 + 2
RX!!
5
Amanda
McFarland
5:30pm CrossFit All Level...
2 + 1
6
Private
5:30am CrossFit All Level...
3 + 6
6
Hilary
Thomas
4:30pm CrossFit All Level...
3 + 6
55#. taking it easy
7
Private
5:30am CrossFit All Level...
3 + 3
8
Annie
Lewis
9AM CrossFit All Levels
3 + 2
65#
9
Christine
Rosini
6:30pm CrossFit All Level...
3 + 1
60lbs
9
Lauren
Pew
9AM CrossFit All Levels
3 + 1
65#
10
Dara
Wieser
4:30pm CrossFit All Level...
3 + 0
45lbs
10
Erica
Lugo
4:30pm CrossFit All Level...
3 + 0
40lb
10
Private
6:30pm CrossFit All Level...
3 + 0
10
Makayla
Baca
5:30am CrossFit All Level...
3 + 0
65#
11
Johna
Kobold
5:30am CrossFit All Level...
2 + 8
Bad shoulder 😩 scaled 55# snatch and orange KB goblet squat
12
silvia
laub
5:30pm CrossFit All Level...
2 + 5
13
Amber
Bloomfield
9AM CrossFit All Levels
2 + 1
55#
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