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Components
Power Clean
Metcon
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Ridgeback - 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):
29 (18/11)
Workout
Ridgeback
Weightlifting
Power Clean (Heavy 5 Reps)
Power Clean
20 min cap
WOD - FBCF
Metcon (7 Rounds for time)
Rx+
6 Firebreathers (50/35 lb.)
10 Toes-to-bars
Perform 1 round every
2 min.
7 rounds
Rx
4 Firebreathers (35/20 lb.)
8 Toes-to-bars
Perform 1 round every
2 min.
7 rounds
Fitness
6 Firebreathers
10 Wall-lying Feet-to-hands
Perform 1 round every
2 min.
7 rounds
WOD - Home Gym
Metcon (7 Rounds for time)
6 Firebreathers
10 Wall-lying Feet-to-hands
Perform 1 round every
2 min.
7 rounds
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, December 08, 2020
Male Clients
1
Private
4:30pm CrossFit All Level...
1 x 5 @ 245 lbs
2
#Derek
Wilcock
5:30pm CrossFit All Level...
1 x 5 @ 230 lbs
3
Jon
Fallon
5:30pm CrossFit All Level...
1 x 5 @ 225 lbs
4
Chris
“Old Man” ...
5:30pm CrossFit All Level...
1 x 5 @ 200 lbs
5
#Sean
Wieser
4:30pm CrossFit All Level...
1 x 5 @ 195 lbs
4th power or na?
5
Michael
Mowry
9:00am CrossFit All Level...
1 x 5 @ 195 lbs
95, 135, 155, 175, 195
6
Alex
Bentley
4:30pm CrossFit All Level...
1 x 5 @ 185 lbs
6
Brian
Prout
5:30pm CrossFit All Level...
1 x 5 @ 185 lbs
7
jaime
mendez
6:30pm CrossFit All Level...
1 x 5 @ 175 lbs
7
Juan
Jose
11:00am CrossFit All Leve...
1 x 5 @ 175 lbs
8
Jonny
Baker
5:30am CrossFit All Level...
1 x 5 @ 155 lbs
8
Lyman
Anderson
6:30pm CrossFit All Level...
1 x 5 @ 155 lbs
9
John
Iskandar
5:30pm CrossFit All Level...
1 x 5 @ 145 lbs
1x3 155#
10
Private
5:30am CrossFit All Level...
1 x 5 @ 115 lbs
11
Jaden
Pfeiffer
6:30pm CrossFit All Level...
1 x 5 @ 100 lbs
12
Private
11:00am CrossFit All Leve...
1 x 5 @ 0 lbs
12
Marco
Meraz
9:00am CrossFit All Level...
1 x 4 @ 185 lbs
4 touch n go plus 1
12
Brock
Johnson
5:30pm CrossFit All Level...
1 x 3 @ 205 lbs
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
1 x 5 @ 135 lbs
2
Maron
Walker
11:00am CrossFit All Leve...
1 x 5 @ 130 lbs
3
Christine
Rosini
6:30pm CrossFit All Level...
1 x 5 @ 105 lbs
4
Makayla
Baca
11:00am CrossFit All Leve...
1 x 5 @ 95 lbs
4
Olga
Soto
6:30pm CrossFit All Level...
1 x 5 @ 95 lbs
5
Savanna
Fallon
4:30pm CrossFit All Level...
1 x 5 @ 92 lbs
6
Annie
Lewis
9:00am CrossFit All Level...
1 x 5 @ 85 lbs
7
Catalina
Johnson
4:30pm CrossFit All Level...
1 x 5 @ 80 lbs
failed 85 on the last rep twice
7
Private
5:30am CrossFit All Level...
1 x 5 @ 80 lbs
8
Blanca
Beltran
5:30am CrossFit All Level...
1 x 5 @ 75 lbs
9
Isabella
Rosini
6:30pm CrossFit All Level...
1 x 5 @ 70 lbs
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