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Components
Deadlift
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Hammy Whammy - 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):
19 (9/10)
Workout
Hammy Whammy
Weightlifting
Deadlift (3 x 5 )
Deadlift
WOD - FBCF
Metcon (AMRAP - Rounds and Reps)
Rx+
8 KB Deadlifts (24/16 kg)
8 KB Russian Swings
8 KB Hang Clean and Jerks
AMRAP 6 min.
Rx
8 KB Deadlifts (16/12 kg)
8 KB Russian Swings
8 KB Hang Clean and Jerks
AMRAP 6 min.
Fitness
8 KB Deadlifts
8 KB Russian Swings
8 KB Clean and Jerks
AMRAP 6 min.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, December 11, 2020
Male Clients
1
#Derek
Wilcock
4:30pm CrossFit All Level...
3 x 5 @ 410 lbs
2
Private
11:00am CrossFit All Leve...
3 x 5 @ 405 lbs
3
John
Cao
5:30pm CrossFit All Level...
3 x 5 @ 305 lbs
4
The
Godfather
11:00am CrossFit All Leve...
3 x 5 @ 275 lbs
5
John
Iskandar
5:30pm CrossFit All Level...
3 x 5 @ 255 lbs
6
jaime
mendez
6:30pm CrossFit All Level...
3 x 5 @ 245 lbs
7
Chris
“Old Man” ...
5:30pm CrossFit All Level...
3 x 5 @ 225 lbs
8
Private
5:30am CrossFit All Level...
3 x 5 @ 220 lbs
9
Private
11:00am CrossFit All Leve...
3 x 5 @ 145 lbs
Female Clients
1
Kate
Gonzalez
4:30pm CrossFit All Level...
3 x 5 @ 170 lbs
2
amy
an
5:30am CrossFit All Level...
3 x 5 @ 165 lbs
2
Christine
Rosini
6:30pm CrossFit All Level...
3 x 5 @ 165 lbs
3
Catalina
Johnson
5:30pm CrossFit All Level...
3 x 5 @ 145 lbs
3
Private
5:30am CrossFit All Level...
3 x 5 @ 145 lbs
3
Makayla
Baca
11:00am CrossFit All Leve...
3 x 5 @ 145 lbs
3
Olga
Soto
6:30pm CrossFit All Level...
3 x 5 @ 145 lbs
4
Blanca
Beltran
5:30am CrossFit All Level...
3 x 5 @ 125 lbs
5
Isabella
Rosini
6:30pm CrossFit All Level...
3 x 5 @ 115 lbs
6
Roxanne
Beltran
5:30am CrossFit All Level...
3 x 5 @ 65 lbs
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