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Components
Back Squat
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Count em up - 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):
38 (23/15)
Workout
Count em up
Weightlifting
Back Squat (3 x 3 )
Back Squat
WOD
Metcon (AMRAP - Rounds and Reps)
Rx+
4-6-8-10 and so on …
Box Jumps (24/20 in.)
Deficit Handstand Push-ups (45-lb. plates)
Weighted Sit-ups (20/14lb.)
AMRAP 12 min.
Rx
4-6-8-10 and so on …
Box Jumps (24/20 in.)
Handstand Push-ups
Weighted Sit-ups (20/14lb.)
AMRAP 12 min.
Fitness
4-6-8-10 and so on …
Step-ups
Seated DB Press
Sit-ups
AMRAP 12 min.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, December 04, 2018
Male Clients
1
#Derek
Wilcock
5:30pm CrossFit All Level...
3 x 3 @ 350 lbs
2
Chad
Kobold
5:30pm CrossFit All Level...
3 x 3 @ 305 lbs
3
mathew
taylor
Noon CrossFit All Levels
3 x 3 @ 300 lbs
4
Private
Noon CrossFit All Levels
3 x 3 @ 285 lbs
5
#Sean
Wieser
6:30pm CrossFit All Level...
3 x 3 @ 275 lbs
5
Del
Tutt
5:30pm CrossFit All Level...
3 x 3 @ 275 lbs
6
Michael
Mowry
4:30pm CrossFit All Level...
3 x 3 @ 265 lbs
7
The
Godfather
4:30pm CrossFit All Level...
3 x 3 @ 255 lbs
8
Aaron
Barvitz
4:30pm CrossFit All Level...
3 x 3 @ 250 lbs
9
Chris
“Old Man” ...
4:30pm CrossFit All Level...
3 x 3 @ 235 lbs
10
Cody
Brown
Noon CrossFit All Levels
3 x 3 @ 225 lbs
11
Andres
Salazar
5:30pm CrossFit All Level...
3 x 3 @ 215 lbs
11
Brock
Johnson
5:30pm CrossFit All Level...
3 x 3 @ 215 lbs
12
Aaron
Fitch
6:30pm CrossFit All Level...
3 x 3 @ 205 lbs
12
Thomas
Badger
Noon CrossFit All Levels
3 x 3 @ 205 lbs
13
Brian
Kohl
4:30pm CrossFit All Level...
3 x 3 @ 185 lbs
13
Private
9am CrossFit All Levels
3 x 3 @ 185 lbs
13
Luis
Solis
6:30pm CrossFit All Level...
3 x 3 @ 185 lbs
13
Steven
Raisor
Noon CrossFit All Levels
3 x 3 @ 185 lbs
14
Nicholas
Valderrama
4:30pm CrossFit All Level...
3 x 3 @ 175 lbs
15
Private
5:30am CrossFit All Level...
3 x 3 @ 165 lbs
16
kevin
varghese
6:30am CrossFit All Level...
3 x 3 @ 155 lbs
17
Mike
Rogers
6:30pm CrossFit All Level...
3 x 3 @ 145 lbs
Female Clients
1
Alesha
Asijie
5:30am CrossFit All Level...
3 x 3 @ 205 lbs
2
Kendra
Lowry
4:30pm CrossFit All Level...
3 x 3 @ 170 lbs
3
Private
6:30pm CrossFit All Level...
3 x 3 @ 150 lbs
4
Amanda
Phox
Noon CrossFit All Levels
3 x 3 @ 140 lbs
5
Ashlyn
Eddleman
4:30pm CrossFit All Level...
3 x 3 @ 135 lbs
6
Mia
McCorkel
6:30pm CrossFit All Level...
3 x 3 @ 125 lbs
6
Rose
Hernandez
9am CrossFit All Levels
3 x 3 @ 125 lbs
7
Annie
Lewis
9am CrossFit All Levels
3 x 3 @ 115 lbs
7
Catalina
Johnson
5:30pm CrossFit All Level...
3 x 3 @ 115 lbs
7
Lauren
Pew
9am CrossFit All Levels
3 x 3 @ 115 lbs
8
Savanna
Fallon
6:30pm CrossFit All Level...
3 x 3 @ 110 lbs
9
Alessondra
Hopman
6:30pm CrossFit All Level...
3 x 3 @ 105 lbs
9
Christine
Rosini
4:30pm CrossFit All Level...
3 x 3 @ 105 lbs
10
Laurie
Perez-Fran ...
9am CrossFit All Levels
3 x 3 @ 55 lbs
11
Erica
Lugo
5:30pm CrossFit All Level...
3 x 3 @ 45 lbs
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