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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Ladder Dude - 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):
14 (9/5)
Workout
Ladder Dude
WOD - FBCF
Metcon (Time)
Rx+
1-2-3-4-5-6-7-8-9-10
Hang Squat Snatches (155/115 lb.)
10-9-8-7-6-5-4-3-2-1
Weighted Pull-ups (50/35 lb.)
Rx
1-2-3-4-5-6-7-8-9-10
Hang Squat Snatches (135/95 lb.)
10-9-8-7-6-5-4-3-2-1
Weighted Pull-ups (35/25 lb.)
Fitness
1-2-3-4-5-6-7-8-9-10
Hang Power Snatches
10-9-8-7-6-5-4-3-2-1
Hard Ring Row
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, October 01, 2021
Male Clients
1
Private
6:30pm CrossFit All Level...
10:47
2
corey
shilhanek
5:30pm CrossFit All Level...
18:33
95# hang power snatch Ugly strict PU
3
Private
5:30am CrossFit All Level...
19:54
4
John
Cao
4:30pm CrossFit All Level...
20:00
185# SQ CL, Strict PU got to 6rnd + 6
4
Jonny
Baker
5:30am CrossFit All Level...
20:00
105, kipping pull ups, had to go to power snatch 7+5
4
Leon
Manfredi
5:30am CrossFit All Level...
20:00
65 power clean banded pull-ups
4
Yaser
Alabdullah
4:30pm CrossFit All Level...
20:00
6 Rounds + 7 reps (Green band Pull-ups - 55 lbs HPS)
5
Private
11:00am CrossFit All Leve...
23:45
6
Michael
Mowry
9:00am CrossFit All Level...
24:03
115# hang snatch-sets of 3 and 4, 20# vest kipping
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
19:57
2
Isabella
Rosini
5:30pm CrossFit All Level...
14:27
Fitness #35 BB ring row
3
Christine
Nosko
6:30pm CrossFit All Level...
15:56
55lb hang squat, strict/kipping
4
Private
5:30am CrossFit All Level...
16:38
5
Ashleigh
Burgess
11:00am CrossFit All Leve...
17:58
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