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Components
Front Squat
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Rack and Smack - 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
5:30pm 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):
29 (14/15)
Workout
Rack and Smack
Weightlifting
Front Squat (Heavy Double)
Front Squat
20 min cap
WOD
Metcon (Weight)
Rx+ - 65% of Heavy Double
7 Rnds Front Squat Speed Doubles
Rx - 60% of Heavy Double
7 Rnds Front Squat Speed Doubles
Fitness - ?% of Heavy Double
7 Rnds Front Squat Speed Doubles
7 Rounds, Every 90 Seconds Perform a set of doubles
Want to see some of these movements in action? Check out our
video library
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Whiteboard:
Wednesday, December 12, 2018
Male Clients
1
Phresh
Prince of ...
5:30pm CrossFit All Level...
1 x 2 @ 365 lbs
2
Lyman
Anderson
6:30pm CrossFit All Level...
1 x 2 @ 270 lbs
3
#Sean
Wieser
6:30pm CrossFit All Level...
1 x 2 @ 256 lbs
1@266
4
Jon
Fallon
5:30pm CrossFit All Level...
1 x 2 @ 255 lbs
5
Chris
“Old Man” ...
5:30pm CrossFit All Level...
1 x 2 @ 235 lbs
5
Private
Noon CrossFit All Levels
1 x 2 @ 235 lbs
5
The
Godfather
4:30pm CrossFit All Level...
1 x 2 @ 235 lbs
6
Brock
Johnson
5:30pm CrossFit All Level...
1 x 2 @ 225 lbs
6
Cody
Brown
6:30pm CrossFit All Level...
1 x 2 @ 225 lbs
7
Aaron
Barvitz
5:30am CrossFit All Level...
1 x 2 @ 220 lbs
8
Francisco
Garcia
4:30pm CrossFit All Level...
1 x 2 @ 215 lbs
9
Private
9am CrossFit All Levels
1 x 2 @ 185 lbs
10
Brian
Kohl
6:30am CrossFit All Level...
1 x 2 @ 165 lbs
almost 185 lbs
11
Nicholas
Valderrama
4:30pm CrossFit All Level...
1 x 2 @ 105 lbs
Female Clients
1
brittany
kunz
9am CrossFit All Levels
1 x 2 @ 185 lbs
2
Kendra
Lowry
5:30pm CrossFit All Level...
1 x 2 @ 181 lbs
3
Maron
Walker
Noon CrossFit All Levels
1 x 2 @ 180 lbs
4
Kate
Gonzalez
6:30am CrossFit All Level...
1 x 2 @ 175 lbs
5
Ashlyn
Eddleman
5:30pm CrossFit All Level...
1 x 2 @ 145 lbs
6
Amanda
McFarland
4:30pm CrossFit All Level...
1 x 2 @ 140 lbs
7
Mia
McCorkel
6:30pm CrossFit All Level...
1 x 2 @ 125 lbs
8
Annie
Lewis
9am CrossFit All Levels
1 x 2 @ 105 lbs
8
Caren
Trahan
5:30am CrossFit All Level...
1 x 2 @ 105 lbs
8
Catalina
Johnson
Noon CrossFit All Levels
1 x 2 @ 105 lbs
8
Christine
Rosini
6:30pm CrossFit All Level...
1 x 2 @ 105 lbs
8
Lauren
Pew
9am CrossFit All Levels
1 x 2 @ 105 lbs
8
Savanna
Fallon
5:30pm CrossFit All Level...
1 x 2 @ 105 lbs
9
Amber
Bloomfield
9am CrossFit All Levels
1 x 2 @ 100 lbs
10
amy
an
5:30pm CrossFit All Level...
1 x 2 @ 85 lbs
light day
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