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Components
Overhead Squat
Metcon
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Snatchy Snack - 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):
22 (13/9)
Workout
Snatchy Snack
Weightlifting
Overhead Squat (3 x 3 )
Overhead Squat
WOD - FBCF
Metcon (AMRAP - Rounds and Reps)
Rx+
12/8-cal. Bike
12 Alt. DB Power Snatches (50/35 lb.)
12 Lateral DB Jump-overs
AMRAP 10 min.
Rx
12/8-cal. Bike
12 Alt. DB Power Snatches (35/25 lb.)
12 Lateral DB Jump-overs
AMRAP 10 min.
Fitness
10/6-cal. Bike
10 Alt. DB Power Snatches
10 Lateral DB Jump-overs
AMRAP 10 min.
WOD - Home Gym
Metcon (AMRAP - Rounds and Reps)
30 Step-ups (no load)
12 Alt. DB Power Snatches (40/25 lb.)
12 Lateral DB Jump-overs
AMRAP 10 min.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, December 07, 2020
Male Clients
1
#Derek
Wilcock
5:30pm CrossFit All Level...
3 x 3 @ 185 lbs
screwed up thought 1x3 oops
1
Chris
“Old Man” ...
5:30pm CrossFit All Level...
3 x 3 @ 185 lbs
2
#Sean
Wieser
4:30pm CrossFit All Level...
3 x 3 @ 165 lbs
3
Brian
Prout
4:30pm CrossFit All Level...
3 x 3 @ 145 lbs
4
Alex
Bentley
6:30pm CrossFit All Level...
3 x 3 @ 125 lbs
4
jaime
mendez
6:30pm CrossFit All Level...
3 x 3 @ 125 lbs
5
Lyman
Anderson
6:30pm CrossFit All Level...
3 x 3 @ 115 lbs
6
Jonny
Baker
5:30am CrossFit All Level...
3 x 3 @ 95 lbs
7
Private
5:30am CrossFit All Level...
3 x 3 @ 80 lbs
8
Juan
Jose
11:00am CrossFit All Leve...
3 x 3 @ 75 lbs
9
The
Godfather
4:30pm CrossFit All Level...
3 x 3 @ 45 lbs
10
Brock
Johnson
9:00am CrossFit All Level...
1 x 3 @ 185 lbs
200# 1x2 only 15 min time limit
10
Private
11:00am CrossFit All Leve...
1 x 3 @ 165 lbs
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
3 x 3 @ 155 lbs
2
amy
an
5:30am CrossFit All Level...
3 x 3 @ 85 lbs
2
Annie
Lewis
9:00am CrossFit All Level...
3 x 3 @ 85 lbs
3
Christine
Rosini
6:30pm CrossFit All Level...
3 x 3 @ 80 lbs
4
Makayla
Baca
6:30pm CrossFit All Level...
3 x 3 @ 75 lbs
5
Blanca
Beltran
5:30am CrossFit All Level...
3 x 3 @ 65 lbs
5
Catalina
Johnson
4:30pm CrossFit All Level...
3 x 3 @ 65 lbs
5
Savanna
Fallon
4:30pm CrossFit All Level...
3 x 3 @ 65 lbs
6
Private
5:30am CrossFit All Level...
3 x 3 @ 45 lbs
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