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Components
Shoulder Press
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Fri-YAY! - 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):
38 (20/18)
Workout
Fri-YAY!
Weightlifting
Shoulder Press (3 x 3 )
Shoulder Press
WOD
Metcon (AMRAP - Reps)
5 Rounds For Reps
Rx+
1 min. Parallette Pass-Throughs (on the Parallette)
1 min. Lateral Burpees Plate Jump Overs
1 min. Overhead Plate Sit-ups (25/15 lb.)
Rx
1 min. Parallette Pass-Throughs (Any box or plate 2" higher then Parallette)
1 min. Lateral Burpees Plate Jump Overs
1 min. Overhead Plate Sit-ups (15/10 lb.)
Fitness
1 min. Parallette Pass-Throughs
1 min. Lateral Burpees Plate Jump Overs
1 min. Sit-ups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, July 19, 2019
Male Clients
1
Chad
Kobold
5:30am CrossFit All Level...
3 x 3 @ 185 lbs
2
Private
11AM CrossFit All Levels
3 x 3 @ 175 lbs
3
jaime
mendez
6:30pm CrossFit All Level...
3 x 3 @ 145 lbs
3
Private
5:30am CrossFit All Level...
3 x 3 @ 145 lbs
4
#Sean
Wieser
5:30pm CrossFit All Level...
3 x 3 @ 140 lbs
5
Chris
“Old Man” ...
5:30pm CrossFit All Level...
3 x 3 @ 137.5 lbs
5
Jon
Fallon
5:30pm CrossFit All Level...
3 x 3 @ 137.5 lbs
6
Del
Tutt
5:30pm CrossFit All Level...
3 x 3 @ 135 lbs
7
mathew
taylor
11AM CrossFit All Levels
3 x 3 @ 125 lbs
8
Private
5:30am CrossFit All Level...
3 x 3 @ 120 lbs
9
kevin
varghese
5:30am CrossFit All Level...
3 x 3 @ 115 lbs
9
Lyman
Anderson
6:30pm CrossFit All Level...
3 x 3 @ 115 lbs
10
John
Iskandar
6:30pm CrossFit All Level...
3 x 3 @ 110 lbs
3x2 @115
11
Ron
Fleming
4:30pm CrossFit All Level...
3 x 3 @ 105 lbs
12
Mahadev
Kakade
6:30pm CrossFit All Level...
3 x 3 @ 95 lbs
12
Nicholas
Valderrama
5:30am CrossFit All Level...
3 x 3 @ 95 lbs
12
The
Godfather
5:30pm CrossFit All Level...
3 x 3 @ 95 lbs
13
Jacob
Scott
6:30pm CrossFit All Level...
3 x 3 @ 75 lbs
14
Jonny
Baker
4:30pm CrossFit All Level...
3 x 3 @ 65 lbs
15
jason
woodall
5:30am CrossFit All Level...
3 x 2 @ 145 lbs
1x3 1x2 1x3
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
3 x 3 @ 112 lbs
2
Johna
Kobold
5:30pm CrossFit All Level...
3 x 3 @ 97 lbs
3
Johna
Kobold
5:30am CrossFit All Level...
3 x 3 @ 85 lbs
Fatigued :(
3
Maricela
de la Rosa
5:30am CrossFit All Level...
3 x 3 @ 85 lbs
4
Amanda
McFarland
6:30pm CrossFit All Level...
3 x 3 @ 80 lbs
4
Private
6:30pm CrossFit All Level...
3 x 3 @ 80 lbs
5
Private
5:30am CrossFit All Level...
3 x 3 @ 77 lbs
6
Private
5:30am CrossFit All Level...
3 x 3 @ 75 lbs
6
Mia
McCorkel
6:30pm CrossFit All Level...
3 x 3 @ 75 lbs
7
Caren
Trahan
5:30am CrossFit All Level...
3 x 3 @ 70 lbs
7
Savanna
Fallon
5:30pm CrossFit All Level...
3 x 3 @ 70 lbs
8
amy
an
4:30pm CrossFit All Level...
3 x 3 @ 67.5 lbs
extra 2.5lb on the left side.. whoops
9
Makayla
Baca
5:30am CrossFit All Level...
3 x 3 @ 67 lbs
10
Annie
Lewis
9AM CrossFit All Levels
3 x 3 @ 65 lbs
10
Lauren
Pew
9AM CrossFit All Levels
3 x 3 @ 65 lbs
11
valerie
anderson
6:30pm CrossFit All Level...
3 x 3 @ 63 lbs
12
Erica
Lugo
4:30pm CrossFit All Level...
3 x 3 @ 55 lbs
12
Hilary
Thomas
4:30pm CrossFit All Level...
3 x 3 @ 55 lbs
1x3 @ 57
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