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Components
Muscle-ups
Chest-To-Bar Pull-ups
Unbroken Pull-ups
Ring Rows
Jack-ee
Jackie
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Max Jackie - Firebird CrossFit
Class
(All)
5:30am CrossFit All Levels
6:30am CrossFit All Levels
9am CrossFit All Levels
Noon 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):
8 (7/1)
Workout
Max Jackie
Gymnastics
Choose one, or Two!
Muscle-ups (Max set)
Muscle-ups
Chest-To-Bar Pull-ups (Max Set)
Chest-To-Bar Pull-ups
Unbroken Pull-ups (AMRAP - Reps)
Max Unbroken Pull-ups
Ring Rows (Max Set)
Ring Rows
WOD
Jack-ee (Time)
1-k Row
50 Thrusters (65/55 lb.)
30 Chest 2 Bar Pull-ups
Jackie (Time)
For time:
1,000-meter row
50 thrusters
30 pull-ups
Men: 45 lb.
Women: 35 lb.
Fitness
500-m Row
25 Thrusters
15 Ring Rows
2 Rounds
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, November 21, 2018
Male Clients
1
Chris
“Old Man” ...
5:30pm CrossFit All Level...
1 x 15
2
Cody
Brown
Noon CrossFit All Levels
1 x 9
9 bar 1 ring
2
Jon
Fallon
5:30pm CrossFit All Level...
1 x 9
Rings
3
Brock
Johnson
5:30pm CrossFit All Level...
1 x 4
ring
4
Andres
Salazar
5:30pm CrossFit All Level...
1 x 1
4
Brian
Kohl
Noon CrossFit All Levels
1 x 1
5
Brian
Prout
4:30pm CrossFit All Level...
1 x 1
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
1 x 4
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