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Components
Metcon
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Complexacated - 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):
28 (16/12)
Workout
Complexacated
Weightlifting
Metcon (Weight)
*Work up to a heavy 3-rep
Front Squat – Thruster – Squat Clean(Power Clean) Complex
WOD
Metcon (AMRAP - Rounds and Reps)
Rx
3 Front Squats
3 Thrusters
3 Squat Cleans
AMRAP 8 min.
Fitness
3 Front Squats
3 Thrusters
3 Power Cleans
AMRAP 8 min.
put weight in comments
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, February 27, 2018
Male Clients
1
Marky
Cat
6:30pm CrossFit All Level...
185 lbs
135, 165, 185, 215 (dropped on 2nd squat clean)
2
#Sean
Wieser
6:30pm CrossFit All Level...
160 lbs
115#
3
Jon
Fallon
6:30pm CrossFit All Level...
157.5 lbs
4
Phresh
Prince of ...
4:30pm CrossFit All Level...
155 lbs
5
Aaron
Barvitz
5:30am CrossFit All Level...
145 lbs
6
brandan
rogers
6:30am CrossFit All Level...
135 lbs
6
Chad
Kobold
5:30pm CrossFit All Level...
135 lbs
6
Trent
Rasmussen
6:30pm CrossFit All Level...
135 lbs
95,115,135
7
Del
Tutt
4:30pm CrossFit All Level...
125 lbs
7
Francisco
Garcia
4:30pm CrossFit All Level...
125 lbs
8
Cody
Brown
6:30pm CrossFit All Level...
115 lbs
9
Peter
Hur
5:30pm CrossFit All Level...
135 lbs
10
Paolo
Perez-Fran ...
6:30pm CrossFit All Level...
95 lbs
11
Nicholas
Anderson
5:30pm CrossFit All Level...
85 lbs
11
Ron
Fleming
5:30pm CrossFit All Level...
85 lbs
failed 100lbs
12
Eric
Bernal
5:30am CrossFit All Level...
65 lbs
push press
Female Clients
1
Alesha
Asijie
6:30pm CrossFit All Level...
125 lbs
2
Lindsey
Beagley
6:30am CrossFit All Level...
115 lbs
3
amy
an
5:30pm CrossFit All Level...
85 lbs
lkoj
4
Ann
Owen
5:30am CrossFit All Level...
75 lbs
4
Hilary
Thomas
4:30pm CrossFit All Level...
75 lbs
4
Mia
McCorkel
6:30pm CrossFit All Level...
75 lbs
4
silvia
laub
4:30pm CrossFit All Level...
75 lbs
5
Private
Noon CrossFit All Levels
65 lbs
6
Amanda
McFarland
4:30pm CrossFit All Level...
75 lbs
6
Private
5:30am CrossFit All Level...
75 lbs
7
Laurie
Perez-Fran ...
6:30pm CrossFit All Level...
65 lbs
8
Pat
Golba-Lynch
9am CrossFit All Levels
25 lbs
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