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Components
Power Clean
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Weird Science - 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 (20/20)
Workout
Weird Science
Weightlifting
Power Clean (1 x 3 )
Power Clean
Touch and Go!
WOD
Metcon (AMRAP - Rounds and Reps)
Rx+
10 DB Front-Rack Step-ups (50/25 lb.) (20 in.)
200-m Single DB Carry (anyhow)
30 Lateral DB Jump Overs
AMRAP 12 min.
Rx
10 DB Front-Rack Step-ups (35/20 lb.) (20 in.)
200-m Single DB Carry (anyhow)
30 Lateral DB Jump Overs
AMRAP 12 min.
Fitness
10 DB Front-Rack Step-ups
200-m Single DB Carry anyhow
30 Lateral DB Jump/Hop Overs
AMRAP 12 min.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, October 16, 2019
Male Clients
1
#Derek
Wilcock
5:30am CrossFit All Level...
1 x 3 @ 245 lbs
2
Private
5:30am CrossFit All Level...
1 x 3 @ 235 lbs
3
John
Cao
5:30pm CrossFit All Level...
1 x 3 @ 225 lbs
4
Chris
“Old Man” ...
5:30pm CrossFit All Level...
1 x 3 @ 220 lbs
4
Jon
Fallon
9AM CrossFit All Levels
1 x 3 @ 220 lbs
t n g
5
#Sean
Wieser
6:30pm CrossFit All Level...
1 x 3 @ 205 lbs
10LB PR
6
Brock
Johnson
5:30pm CrossFit All Level...
1 x 3 @ 185 lbs
230 single powerr
6
Del
Tutt
5:30pm CrossFit All Level...
1 x 3 @ 185 lbs
6
Jeffrey
Palmer
4:30pm CrossFit All Level...
1 x 3 @ 185 lbs
7
Francisco
Garcia
4:30pm CrossFit All Level...
1 x 3 @ 175 lbs
7
Lyman
Anderson
6:30pm CrossFit All Level...
1 x 3 @ 175 lbs
7
Marco
Meraz
9AM CrossFit All Levels
1 x 3 @ 175 lbs
8
Juan
Jose
11AM CrossFit All Levels
1 x 3 @ 165 lbs
8
The
Godfather
5:30pm CrossFit All Level...
1 x 3 @ 165 lbs
9
John
Iskandar
5:30pm CrossFit All Level...
1 x 3 @ 155 lbs
2x2 165
10
kevin
varghese
5:30am CrossFit All Level...
1 x 3 @ 145 lbs
10
Nicholas
Valderrama
4:30pm CrossFit All Level...
1 x 3 @ 145 lbs
11
Mike
Rogers
5:30am CrossFit All Level...
1 x 3 @ 135 lbs
fail 155, 145
12
Private
5:30am CrossFit All Level...
1 x 3 @ 125 lbs
12
Yaser
Alabdullah
4:30pm CrossFit All Level...
1 x 3 @ 125 lbs
Max single 130 lbs
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
1 x 3 @ 160 lbs
2
Amanda
McFarland
5:30pm CrossFit All Level...
1 x 3 @ 125 lbs
1x2 at 135
3
Annie
Lewis
9AM CrossFit All Levels
1 x 3 @ 115 lbs
4
Private
5:30am CrossFit All Level...
1 x 3 @ 110 lbs
4
Lauren
Pew
9AM CrossFit All Levels
1 x 3 @ 110 lbs
4
Mia
McCorkel
6:30pm CrossFit All Level...
1 x 3 @ 110 lbs
4
silvia
laub
9AM CrossFit All Levels
1 x 3 @ 110 lbs
5
Johna
Kobold
5:30am CrossFit All Level...
1 x 3 @ 105 lbs
slow comeback
6
Private
5:30am CrossFit All Level...
1 x 3 @ 103 lbs
7
Amanda
Phox
5:30am CrossFit All Level...
1 x 3 @ 101 lbs
8
Savanna
Fallon
5:30pm CrossFit All Level...
1 x 3 @ 100 lbs
9
Amber
Bloomfield
6:30pm CrossFit All Level...
1 x 3 @ 95 lbs
9
amy
an
5:30pm CrossFit All Level...
1 x 3 @ 95 lbs
9
Hilary
Thomas
4:30pm CrossFit All Level...
1 x 3 @ 95 lbs
1x1@100, 2x2@100. next time...
10
Mayra
Ramirez
4:30pm CrossFit All Level...
1 x 3 @ 85 lbs
18w 65%
11
Catalina
Johnson
4:30pm CrossFit All Level...
1 x 3 @ 75 lbs
11
Erica
Lugo
4:30pm CrossFit All Level...
1 x 3 @ 75 lbs
11
Private
5:30am CrossFit All Level...
1 x 3 @ 75 lbs
12
sreeja
Tembareni
6:30pm CrossFit All Level...
1 x 3 @ 35 lbs
13
Isabella
Rosini
6:30pm CrossFit All Level...
1 x 3 @ 25 lbs
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