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Components
Behind The Neck Shoul ...
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
tfiL daeD - 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):
25 (14/11)
Workout
tfiL daeD
Weightlifting
Behind The Neck Shoulder Press (1 x 3 )
WOD - FBCF
Metcon (Time)
Rx+
12 Thrusters (95/65 lb.)
30-sec. Barbell Hold Overhead
12 Front Squats
30-sec. Barbell Hold Bottom Squat
5 rounds
Rx
12 Thrusters (75/55 lb.)
30-sec. Barbell Hold Overhead
12 Front Squats
30-sec. Barbell Hold Bottom Squat
5 rounds
Fitness
12 Thrusters
30-sec. Barbell Hold Overhead
12 Front Squats
30-sec. Barbell Hold Bottom Squat
5 rounds
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, December 10, 2020
Male Clients
1
#Derek
Wilcock
5:30pm CrossFit All Level...
1 x 3 @ 185 lbs
205#X1
2
Private
6:30pm CrossFit All Level...
1 x 3 @ 155 lbs
3
Brian
Prout
5:30pm CrossFit All Level...
1 x 3 @ 135 lbs
3
jaime
mendez
6:30pm CrossFit All Level...
1 x 3 @ 135 lbs
3
Juan
Jose
11:00am CrossFit All Leve...
1 x 3 @ 135 lbs
4
Chris
“Old Man” ...
5:30pm CrossFit All Level...
1 x 3 @ 115 lbs
4
Jon
Fallon
4:30pm CrossFit All Level...
1 x 3 @ 115 lbs
5
Alex
Bentley
5:30pm CrossFit All Level...
1 x 3 @ 105 lbs
5
The
Godfather
4:30pm CrossFit All Level...
1 x 3 @ 105 lbs
6
Lyman
Anderson
6:30pm CrossFit All Level...
1 x 3 @ 95 lbs
6
Private
11:00am CrossFit All Leve...
1 x 3 @ 95 lbs
7
Private
5:30am CrossFit All Level...
1 x 3 @ 85 lbs
8
Jonny
Baker
5:30am CrossFit All Level...
1 x 3 @ 55 lbs
9
Michael
Mowry
11:00am CrossFit All Leve...
1 x 2 @ 135 lbs
45, 95, 125, 135
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
1 x 3 @ 85 lbs
2
Christine
Rosini
6:30pm CrossFit All Level...
1 x 3 @ 75 lbs
2
Maron
Walker
6:30pm CrossFit All Level...
1 x 3 @ 75 lbs
3
Private
6:30pm CrossFit All Level...
1 x 3 @ 65 lbs
3
Makayla
Baca
6:30pm CrossFit All Level...
1 x 3 @ 65 lbs
4
Catalina
Johnson
5:30pm CrossFit All Level...
1 x 3 @ 60 lbs
5
Annie
Lewis
6:30pm CrossFit All Level...
1 x 3 @ 55 lbs
5
Savanna
Fallon
11:00am CrossFit All Leve...
1 x 3 @ 55 lbs
6
Blanca
Beltran
5:30am CrossFit All Level...
1 x 3 @ 50 lbs
6
Private
5:30am CrossFit All Level...
1 x 3 @ 50 lbs
7
Jessica
Sutherby
6:30pm CrossFit All Level...
6 x 4 @ 25 lbs
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