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Components
Clean Complex 1
Clean Complex 2
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Clean Machine - Firebird CrossFit
Class
(All)
5:30am CrossFit All Levels
9AM CrossFit All Levels
11AM 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):
23 (14/9)
Workout
Clean Machine
Weightlifting
Clean Complex 1 (1 x 3 )
Hang Power Clean, Front Squat, Hang Squat Clean
Clean Complex 2 (1 x 3 )
High Hang Squat Clean—Mid-thigh Squat Clean
WOD
Metcon (Time)
Rx+
12 Hang Squat Cleans (95/65 lb.)
24 Box Jumps (24/20 in.)
3 rounds
Rx
12 Hang Squat Cleans (75/55 lb.)
24 Box Jumps (24/20 in.)
3 rounds
Fitness
12 Hang Squat Cleans
24 Alt. Step-ups
3 rounds
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, March 05, 2020
Male Clients
1
#Sean
Wieser
6:30pm CrossFit All Level...
1 x 3 @ 185 lbs
2
Brock
Johnson
5:30pm CrossFit All Level...
1 x 3 @ 165 lbs
2
Jon
Fallon
5:30pm CrossFit All Level...
1 x 3 @ 165 lbs
3
Daniel
Nosko
6:30pm CrossFit All Level...
1 x 3 @ 135 lbs
3
Del
Tutt
5:30pm CrossFit All Level...
1 x 3 @ 135 lbs
3
jaime
mendez
6:30pm CrossFit All Level...
1 x 3 @ 135 lbs
4
Lyman
Anderson
6:30pm CrossFit All Level...
1 x 3 @ 125 lbs
4
Nicholas
Valderrama
4:30pm CrossFit All Level...
1 x 3 @ 125 lbs
power cleans
4
The
Godfather
4:30pm CrossFit All Level...
1 x 3 @ 125 lbs
5
Andres
Salazar
5:30pm CrossFit All Level...
1 x 3 @ 115 lbs
5
Jonny
Baker
5:30am CrossFit All Level...
1 x 3 @ 115 lbs
5
Private
5:30am CrossFit All Level...
1 x 3 @ 115 lbs
6
Yaser
Alabdullah
4:30pm CrossFit All Level...
1 x 3 @ 95 lbs
7
#Derek
Wilcock
6:30pm CrossFit All Level...
1 x 2 @ 205 lbs
Female Clients
1
Maron
Walker
9AM CrossFit All Levels
1 x 3 @ 115 lbs
2
Annie
Lewis
9AM CrossFit All Levels
1 x 3 @ 85 lbs
2
Hilary
Thomas
6:30pm CrossFit All Level...
1 x 3 @ 85 lbs
2
Lauren
Pew
9AM CrossFit All Levels
1 x 3 @ 85 lbs
2
Savanna
Fallon
5:30pm CrossFit All Level...
1 x 3 @ 85 lbs
2
silvia
laub
9AM CrossFit All Levels
1 x 3 @ 85 lbs
3
Catalina
Johnson
4:30pm CrossFit All Level...
1 x 3 @ 80 lbs
4
Private
5:30am CrossFit All Level...
1 x 3 @ 55 lbs
5
Olga
Soto
6:30pm CrossFit All Level...
1 x 3 @ 53 lbs
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