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Components
Sumo Deadlift
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Keep it on the DL - 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):
24 (16/8)
Workout
Keep it on the DL
Weightlifting
Sumo Deadlift (3 x 5 )
Sumo Deadlift
WOD
Metcon (AMRAP - Rounds and Reps)
Rx+
3 Ring Muscle-ups
9 Thrusters (95/65 lb.)
AMRAP 10 min.
Rx
3 Bar Muscle-ups
9 Thrusters (95/65 lb.)
AMRAP 10 min.
Fitness
4 Pulls – C2B, PU, Ring Row
8 Thrusters
AMRAP 10 min.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, December 14, 2018
Male Clients
1
Lyman
Anderson
6:30pm CrossFit All Level...
3 x 5 @ 350 lbs
2
Private
9am CrossFit All Levels
3 x 5 @ 335 lbs
3
Francisco
Garcia
5:30pm CrossFit All Level...
3 x 5 @ 325 lbs
4
#Sean
Wieser
5:30pm CrossFit All Level...
3 x 5 @ 320 lbs
5
Aaron
Barvitz
5:30pm CrossFit All Level...
3 x 5 @ 315 lbs
5
Brock
Johnson
5:30pm CrossFit All Level...
3 x 5 @ 315 lbs
6
Aaron
Barvitz
9am CrossFit All Levels
3 x 5 @ 275 lbs
6
The
Godfather
Noon CrossFit All Levels
3 x 5 @ 275 lbs
7
Del
Tutt
5:30pm CrossFit All Level...
3 x 5 @ 255 lbs
8
Private
6:30pm CrossFit All Level...
3 x 5 @ 235 lbs
8
John
Iskandar
6:30pm CrossFit All Level...
3 x 5 @ 235 lbs
9
Andres
Salazar
5:30pm CrossFit All Level...
3 x 5 @ 225 lbs
9
Nicholas
Valderrama
9am CrossFit All Levels
3 x 5 @ 225 lbs
10
Private
5:30am CrossFit All Level...
3 x 5 @ 185 lbs
11
kevin
varghese
6:30am CrossFit All Level...
3 x 5 @ 175 lbs
12
Nicholas
Anderson
6:30pm CrossFit All Level...
3 x 5 @ 115 lbs
Female Clients
1
Rose
Hernandez
9am CrossFit All Levels
3 x 5 @ 205 lbs
2
Ashlyn
Eddleman
6:30pm CrossFit All Level...
3 x 5 @ 185 lbs
3
Amber
Bloomfield
9am CrossFit All Levels
3 x 5 @ 135 lbs
3
Lauren
Pew
9am CrossFit All Levels
3 x 5 @ 135 lbs
3
Mia
McCorkel
6:30pm CrossFit All Level...
3 x 5 @ 135 lbs
3
Savanna
Fallon
6:30pm CrossFit All Level...
3 x 5 @ 135 lbs
4
Amanda
McFarland
6:30pm CrossFit All Level...
3 x 5 @ 105 lbs
5
Erica
Lugo
5:30pm CrossFit All Level...
3 x 5 @ 80 lbs
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