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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Hang 10 - 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):
27 (14/13)
Workout
Hang 10
WOD - FBCF
Metcon (Time)
Rx+
1-2-3-4-5-6-7-8-9-10
Hang Squat Snatch (155/115lbs)
10-9-8-7-6-5-4-3-2-1
Strict Weighted Pull Up (35/20 DB)
Rx
1-2-3-4-5-6-7-8-9-10
Hang Squat Snatch (135/95lbs)
10-9-8-7-6-5-4-3-2-1
Strict Weighted Pull Up (20/10lb DB)
Fitness
1-2-3-4-5-6-7-8-9-10
Hang Power Snatch 10-9-8-7-6-5-4-3-2-1
Strict Scaled Pull Up
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, September 19, 2022
Male Clients
1
Alfredo
Bejarano
5:30am CrossFit All Level...
9:55
75#
2
Jon
Fallon
4:30pm CrossFit All Level...
10:10
something
3
Lyman
Anderson
6:30pm CrossFit All Level...
14:03
4
Aaron
Barvitz
4:30pm CrossFit All Level...
14:13
95# KPU
5
kevin
varghese
6:30pm CrossFit All Level...
15:34
75#
6
Private
5:30am CrossFit All Level...
16:54
7
Jessie
Ramirez
6:30pm CrossFit All Level...
22:40
75#, Body weight Strict PU
8
Jorge
Salazar
5:30pm CrossFit All Level...
22:56
65lbs snatch green band pullups
9
Andres
Salazar
5:30pm CrossFit All Level...
23:25
#75 + Strict PU #20
10
Mark
Rogers
9:00am CrossFit All Level...
23:49
95# snatch; strict P/U
11
Davinder
Singh
5:30pm CrossFit All Level...
26:06
85 lb Hang Power snatch, Banded pull ups ( black band)
12
Brian
Prout
5:30pm CrossFit All Level...
28:48
135# hang power snatch / 35# weighted KB pullups
13
Alex
Bentley
5:30pm CrossFit All Level...
29:30
C+j @ 135, strict pullups @ 20
14
Yaser
Alabdullah
6:30pm CrossFit All Level...
40:00
DNF - Completed 9 round at 40 mins (75 lbs Hang Squat Snatches & ...
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
17:37
2
Dara
Wieser
4:30pm CrossFit All Level...
12:47
55lbs pclean and jerk
3
Julia
Manfredi
4:30pm CrossFit All Level...
14:31
4
Private
5:30am CrossFit All Level...
14:35
5
Private
6:30pm CrossFit All Level...
15:55
6
Mayra
Ramirez
9:00am CrossFit All Level...
16:46
55#squat/green red band PU
7
Stephanie
Cheng
6:30pm CrossFit All Level...
17:58
65# squat snatch 1-2 green band
8
Olga
Soto
6:30pm CrossFit All Level...
19:02
5 rounds-10-12-11-11-11
9
Candice
Brierley
5:30pm CrossFit All Level...
19:03
85#, 10# strict
10
Kayli
Glockner
5:30pm CrossFit All Level...
19:41
11
Carrie
Carpenter
9:00am CrossFit All Level...
19:55
45lb squat, bandedx2
12
Lauren
Pew
9:00am CrossFit All Level...
21:26
13
Maron
Walker
9:00am CrossFit All Level...
21:57
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