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Components
Back Squat
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Back it up - 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):
31 (17/14)
Workout
Back it up
Weightlifting
Back Squat (3 x 5 )
Back Squat
WOD
Metcon (Time)
Finisher
For time:
50/40 cal. Bike
50 Overhead Plate Jumping Lunges 15/10 lb.(each leg = 1 rep)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, November 13, 2019
Male Clients
1
Lyman
Anderson
6:30pm CrossFit All Level...
3 x 5 @ 265 lbs
2
#Sean
Wieser
6:30pm CrossFit All Level...
3 x 5 @ 260 lbs
3
Brock
Johnson
5:30pm CrossFit All Level...
3 x 5 @ 255 lbs
3
Jon
Fallon
5:30pm CrossFit All Level...
3 x 5 @ 255 lbs
3
Private
11AM CrossFit All Levels
3 x 5 @ 255 lbs
4
Juan
Jose
11AM CrossFit All Levels
3 x 5 @ 235 lbs
5
Andres
Salazar
5:30pm CrossFit All Level...
3 x 5 @ 225 lbs
5
Chris
“Old Man” ...
5:30pm CrossFit All Level...
3 x 5 @ 225 lbs
5
Private
5:30am CrossFit All Level...
3 x 5 @ 225 lbs
5
The
Godfather
5:30pm CrossFit All Level...
3 x 5 @ 225 lbs
6
Aaron
Barvitz
5:30pm CrossFit All Level...
3 x 5 @ 205 lbs
7
Brian
Kohl
6:30pm CrossFit All Level...
3 x 5 @ 185 lbs
7
jaime
mendez
6:30pm CrossFit All Level...
3 x 5 @ 185 lbs
7
Private
5:30am CrossFit All Level...
3 x 5 @ 185 lbs
8
Mike
Rogers
5:30am CrossFit All Level...
3 x 5 @ 155 lbs
9
Yaser
Alabdullah
4:30pm CrossFit All Level...
3 x 5 @ 145 lbs
10
Daniel
Nosko
6:30pm CrossFit All Level...
3 x 5 @ 135 lbs
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
3 x 5 @ 180 lbs
2
Maron
Walker
4:30pm CrossFit All Level...
3 x 5 @ 155 lbs
3
Amanda
Phox
5:30am CrossFit All Level...
3 x 5 @ 130 lbs
4
Hilary
Thomas
4:30pm CrossFit All Level...
3 x 5 @ 125 lbs
Little stiffy
5
Annie
Lewis
9AM CrossFit All Levels
3 x 5 @ 115 lbs
5
Lauren
Pew
9AM CrossFit All Levels
3 x 5 @ 115 lbs
6
Catalina
Johnson
9AM CrossFit All Levels
3 x 5 @ 105 lbs
7
Christine
Rosini
6:30pm CrossFit All Level...
3 x 5 @ 100 lbs
7
Savanna
Fallon
5:30pm CrossFit All Level...
3 x 5 @ 100 lbs
8
Dara
Wieser
5:30pm CrossFit All Level...
3 x 5 @ 95 lbs
9
Mayra
Ramirez
4:30pm CrossFit All Level...
3 x 5 @ 85 lbs
22w
10
Isabella
Rosini
6:30pm CrossFit All Level...
3 x 5 @ 70 lbs
70
10
Private
5:30am CrossFit All Level...
3 x 5 @ 70 lbs
11
Erica
Lugo
6:30pm CrossFit All Level...
3 x 5 @ 60 lbs
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