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Components
Deadlift
Deadlift
Metcon
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
10 Minute Mile - 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):
17 (9/8)
Workout
10 Minute Mile
Weightlifting
Deadlift (HEAVY SINGLE)
Deadlift
Deadlift (1 X 3 )
Deadlift
WOD - FBCF
Metcon (AMRAP - Rounds and Reps)
RX+
5 Deadlifts (275/185 lb.)
10 KB Single-arm Russian Swings – 5 each side (24/16 kg)
15 Wall Balls (20/14 lb.)
AMRAP 10 min.
Rx
5 Deadlifts (225/135 lb.)
10 KB Single-arm Russian Swings – 5 each side (16/12 kg)
15 Wall Balls (20/14 lb.)
AMRAP 10 min.
Fitness
5 Deadlifts
10 KB Russian Swings
15 Wall Balls
AMRAP 10 min.
WOD - Home Gym
Metcon (AMRAP - Rounds and Reps)
10 DB Deadlifts
10 KB/DB Single-arm Russian Swings – 5 each side
15 Single DB Clusters (50/35 lb.)
AMRAP 10 min.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, September 18, 2020
Male Clients
1
#Derek
Wilcock
4:30pm CrossFit All Level...
1 x 1 @ 405 lbs
Taking it easy
1
Michael
Mowry
5:30pm CrossFit All Level...
1 x 1 @ 405 lbs
2
Brian
Prout
5:30pm CrossFit All Level...
1 x 1 @ 390 lbs
3
Juan
Jose
11:00am CrossFit All Leve...
1 x 1 @ 375 lbs
4
Jon
Fallon
11:00am CrossFit All Leve...
1 x 1 @ 365 lbs
5
Jacob
Arroyos
5:30am CrossFit All Level...
1 x 1 @ 345 lbs
6
Chris
“Old Man” ...
5:30pm CrossFit All Level...
1 x 1 @ 305 lbs
7
Jonny
Baker
5:30am CrossFit All Level...
1 x 1 @ 275 lbs
8
Mike
Rogers
11:00am CrossFit All Leve...
1 x 1 @ 255 lbs
Female Clients
1
Maron
Walker
11:00am CrossFit All Leve...
1 x 1 @ 275 lbs
2
Private
6:30pm CrossFit All Level...
1 x 1 @ 255 lbs
3
Kate
Gonzalez
4:30pm CrossFit All Level...
1 x 1 @ 230 lbs
4
Christine
Rosini
6:30pm CrossFit All Level...
1 x 1 @ 200 lbs
5
amy
an
5:30am CrossFit All Level...
1 x 1 @ 195 lbs
6
Private
5:30am CrossFit All Level...
1 x 1 @ 175 lbs
7
Olga
Soto
6:30pm CrossFit All Level...
1 x 1 @ 135 lbs
8
Erica
Lugo
6:30pm CrossFit All Level...
1 x 1 @ 125 lbs
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