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Components
Squat Clean and Split ...
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Rub A Dub Dub Three Jerks in a Tub - 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):
22 (14/8)
Workout
Rub A Dub Dub Three Jerks in a Tub
Weightlifting
Squat Clean and Split Jerk (1 x 3 )
WOD
Metcon (Time)
Rx+ /
21-15-9
Strict HSPU / Handstand Push-ups
DB Lateral Step Overs (50/35lb.)(35/20)
100-m Single-arm DB OH Carry
Fitness
21-15-9
Seated DB Press
DB Lateral Stationary Step Overs
100-m Single-arm DB OH Carry
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, December 21, 2020
Male Clients
1
#Derek
Wilcock
4:30pm CrossFit All Level...
1 x 3 @ 225 lbs
2
Chris
“Old Man” ...
5:30pm CrossFit All Level...
1 x 3 @ 210 lbs
3
#Sean
Wieser
4:30pm CrossFit All Level...
1 x 3 @ 190 lbs
4
Juan
Jose
11:00am CrossFit All Leve...
1 x 3 @ 185 lbs
4
Michael
Mowry
9:00am CrossFit All Level...
1 x 3 @ 185 lbs
95, 135, 165, 185, 205x1
5
Private
11:00am CrossFit All Leve...
1 x 3 @ 175 lbs
6
Jon
Fallon
5:30pm CrossFit All Level...
1 x 3 @ 165 lbs
6
Lyman
Anderson
6:30pm CrossFit All Level...
1 x 3 @ 165 lbs
7
Brock
Johnson
5:30pm CrossFit All Level...
1 x 3 @ 155 lbs
7x3 155# E2MOM 14 mins
8
jaime
mendez
6:30pm CrossFit All Level...
1 x 3 @ 145 lbs
9
Jonny
Baker
5:30am CrossFit All Level...
1 x 3 @ 135 lbs
9
Marco
Meraz
9:00am CrossFit All Level...
1 x 3 @ 135 lbs
10
Private
5:30am CrossFit All Level...
1 x 3 @ 125 lbs
11
Andres
Salazar
5:30pm CrossFit All Level...
1 x 3 @ 75 lbs
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
1 x 3 @ 137 lbs
2
Olga
Soto
6:30pm CrossFit All Level...
1 x 3 @ 95 lbs
3
Private
11:00am CrossFit All Leve...
1 x 3 @ 85 lbs
3
Lauren
Pew
9:00am CrossFit All Level...
1 x 3 @ 85 lbs
4
Catalina
Johnson
11:00am CrossFit All Leve...
1 x 3 @ 65 lbs
4
Private
5:30am CrossFit All Level...
1 x 3 @ 65 lbs
5
julia
vergamini
5:30pm CrossFit All Level...
1 x 3 @ 55 lbs
6
Isabella
Rosini
6:30pm CrossFit All Level...
1 x 3 @ 50 lbs
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