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Components
Power Clean
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Burpultobar - 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
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):
34 (15/19)
Workout
Burpultobar
Weightlifting
Power Clean (1 x 3 )
Power Clean
5 sets to work up to a heavy Triple
WOD
Metcon (Time)
Rx+
4 Burpees + Pull-ups + Toes-to-Bars
12 Hang Power Cleans (95/65 lb.)
4 Burpees + Pull-ups + Toes-to-Bars
12 Back Squats
4 rounds
Rx
4 Burpees + Pull-ups + Toes-to-Bars
12 Hang Power Cleans (75/45 lb.)
4 Burpees + Pull-ups + Toes-to-Bars
12 Back Squats
4 rounds
Fitness
4 Burpees + 4 Jumping Pull-ups + 4 Hanging Leg Raises
12 Hang Power Cleans
4 Burpees + 4 Jumping Pull-ups + 4 Hanging Leg Raises
12 Back Squats
4 rounds
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, December 06, 2018
Male Clients
1
#Derek
Wilcock
6:30pm CrossFit All Level...
1 x 3 @ 255 lbs
1
Phresh
Prince of ...
4:30pm CrossFit All Level...
1 x 3 @ 255 lbs
2
Chris
“Old Man” ...
4:30pm CrossFit All Level...
1 x 3 @ 215 lbs
2
Jon
Fallon
6:30pm CrossFit All Level...
1 x 3 @ 215 lbs
touch and go
2
Private
Noon CrossFit All Levels
1 x 3 @ 215 lbs
3
Aaron
Barvitz
9am CrossFit All Levels
1 x 3 @ 210 lbs
4
Brian
Welty
4:30pm CrossFit All Level...
1 x 3 @ 185 lbs
4
Brock
Johnson
6:30pm CrossFit All Level...
1 x 3 @ 185 lbs
5
Lyman
Anderson
6:30pm CrossFit All Level...
1 x 3 @ 180 lbs
6
Duy
Pham
4:30pm CrossFit All Level...
1 x 3 @ 175 lbs
6
Francisco
Garcia
4:30pm CrossFit All Level...
1 x 3 @ 175 lbs
7
Brian
Kohl
9am CrossFit All Levels
1 x 3 @ 145 lbs
7
Private
9am CrossFit All Levels
1 x 3 @ 145 lbs
8
Private
5:30am CrossFit All Level...
1 x 3 @ 125 lbs
9
Father
Dan Vanyo
9am CrossFit All Levels
1 x 3 @ 65 lbs
Female Clients
1
Kendra
Lowry
4:30pm CrossFit All Level...
1 x 3 @ 157 lbs
2
Maron
Walker
4:30pm CrossFit All Level...
1 x 3 @ 135 lbs
3
Tawna
Wedin
4:30pm CrossFit All Level...
1 x 3 @ 125 lbs
4
Kate
Gonzalez
6:30am CrossFit All Level...
1 x 3 @ 112 lbs
5
Amanda
McFarland
6:30pm CrossFit All Level...
1 x 3 @ 105 lbs
5
Annie
Lewis
9am CrossFit All Levels
1 x 3 @ 105 lbs
5
Private
4:30pm CrossFit All Level...
1 x 3 @ 105 lbs
5
Mia
McCorkel
6:30pm CrossFit All Level...
1 x 3 @ 105 lbs
5
Rose
Hernandez
9am CrossFit All Levels
1 x 3 @ 105 lbs
6
Amanda
Phox
Noon CrossFit All Levels
1 x 3 @ 95 lbs
1x2 107#
6
Lauren
Pew
9am CrossFit All Levels
1 x 3 @ 95 lbs
6
Savanna
Fallon
6:30pm CrossFit All Level...
1 x 3 @ 95 lbs
1x1 @100 1x1 @105
7
Christine
Rosini
6:30pm CrossFit All Level...
1 x 3 @ 90 lbs
8
Amber
Bloomfield
9am CrossFit All Levels
1 x 3 @ 75 lbs
8
Catalina
Johnson
6:30pm CrossFit All Level...
1 x 3 @ 75 lbs
8
lauren
ruck
Noon CrossFit All Levels
1 x 3 @ 75 lbs
8
valerie
anderson
6:30pm CrossFit All Level...
1 x 3 @ 75 lbs
9
Erica
Lugo
4:30pm CrossFit All Level...
1 x 3 @ 65 lbs
9
Laurie
Perez-Fran ...
4:30pm CrossFit All Level...
1 x 3 @ 65 lbs
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