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Components
Power Snatch
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Power Rangers - 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):
35 (21/14)
Workout
Power Rangers
Weightlifting
Power Snatch (1 x 1 )
Power Snatch
Must complete a heavy set of 5, and a heavy set of 3 prior to the single. You may perform singles.
WOD
Metcon (AMRAP - Rounds and Reps)
Rx+
2 Wall Balls
6 Hang Power Snatches (95/65 lb.)
*Add 2 Wall Balls each round.
AMRAP 8 min.
Rx
2 Wall Balls
6 Hang Power Snatches (75/45 lb.)
*Add 2 Wall Balls each round.
AMRAP 8 min.
Fitness
2 Wall Balls
6 Hang Power Snatches
*Add 2 Wall Balls each round.
AMRAP 8 min.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, October 02, 2019
Male Clients
1
#Derek
Wilcock
5:30am CrossFit All Level...
1 x 1 @ 185 lbs
5X155#, 3X165#
1
Private
6:30pm CrossFit All Level...
1 x 1 @ 185 lbs
2
Brock
Johnson
5:30pm CrossFit All Level...
1 x 1 @ 175 lbs
2
Chris
“Old Man” ...
5:30pm CrossFit All Level...
1 x 1 @ 175 lbs
3
Aaron
Barvitz
5:30pm CrossFit All Level...
1 x 1 @ 166 lbs
4
Brian
Prout
11AM CrossFit All Levels
1 x 1 @ 165 lbs
5
Lyman
Anderson
6:30pm CrossFit All Level...
1 x 1 @ 160 lbs
6
#Sean
Wieser
6:30pm CrossFit All Level...
1 x 1 @ 155 lbs
7
Brian
Welty
4:30pm CrossFit All Level...
1 x 1 @ 145 lbs
115 x 5, 135 x 3,
7
jaime
mendez
6:30pm CrossFit All Level...
1 x 1 @ 145 lbs
7
Jeffrey
Palmer
4:30pm CrossFit All Level...
1 x 1 @ 145 lbs
7
Marco
Meraz
9AM CrossFit All Levels
1 x 1 @ 145 lbs
8
Del
Tutt
5:30pm CrossFit All Level...
1 x 1 @ 135 lbs
8
Juan
Jose
11AM CrossFit All Levels
1 x 1 @ 135 lbs
8
The
Godfather
6:30pm CrossFit All Level...
1 x 1 @ 135 lbs
9
Andres
Salazar
5:30pm CrossFit All Level...
1 x 1 @ 120 lbs
9
Nicholas
Valderrama
4:30pm CrossFit All Level...
1 x 1 @ 120 lbs
5 - 75, 3 - 95
10
John
Iskandar
5:30pm CrossFit All Level...
1 x 1 @ 115 lbs
11
Mike
Rogers
5:30am CrossFit All Level...
1 x 1 @ 95 lbs
12
Rodrigo
delaRosa
5:30am CrossFit All Level...
1 x 1 @ 75 lbs
65lbx5 <75lbx3 , failed at 80
12
Yaser
Alabdullah
4:30pm CrossFit All Level...
1 x 1 @ 75 lbs
Female Clients
1
Brooke
Gause
5:30am CrossFit All Level...
1 x 1 @ 136 lbs
2
Kendra
Lowry
5:30pm CrossFit All Level...
1 x 1 @ 130 lbs
3
Kaitlin
Welty
9AM CrossFit All Levels
1 x 1 @ 100 lbs
75#x5, 85#x3
3
Maron
Walker
4:30pm CrossFit All Level...
1 x 1 @ 100 lbs
4
Amanda
McFarland
5:30pm CrossFit All Level...
1 x 1 @ 90 lbs
5
Annie
Lewis
9AM CrossFit All Levels
1 x 1 @ 85 lbs
55- 5 75- 3
5
Private
5:30am CrossFit All Level...
1 x 1 @ 85 lbs
5
Private
4:30pm CrossFit All Level...
1 x 1 @ 85 lbs
5
Lauren
Pew
9AM CrossFit All Levels
1 x 1 @ 85 lbs
5
Maricela
de la Rosa
5:30am CrossFit All Level...
1 x 1 @ 85 lbs
5@65,3@75
6
Mia
McCorkel
5:30pm CrossFit All Level...
1 x 1 @ 75 lbs
1x3 @75, failed twice at 85
7
CHRISTINA
WERTZ
5:30am CrossFit All Level...
1 x 1 @ 70 lbs
8
Private
5:30am CrossFit All Level...
1 x 1 @ 52 lbs
9
Erica
Lugo
4:30pm CrossFit All Level...
1 x 1 @ 50 lbs
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