Show Workout in Full Screen
Auto Scroll Page
Components
Dead Squat super set
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Dead Squat - 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):
25 (17/8)
Workout
Dead Squat
Weightlifting
Dead Squat super set (2 x 5, 3 x 3, 3 x 1 )
Back Squat and Dead Lift Super Set
WOD - FBCF
Metcon (AMRAP - Rounds and Reps)
Rx+
1 Back Squat (275/155 lb.)
1 Deadlift (275/155 lb.)
* Add one rep of each
every round.
AMRAP 10 min.
Rx
1 Back Squat (225/135 lb.)
1 Deadlift (225/135 lb.)
* Add one rep of each
every round.
AMRAP 10 min.
Fitness
1 Back Squat
1 Deadlift
* Add one rep of each
every round.
AMRAP 10 min.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, March 30, 2021
Male Clients
1
#Derek
Wilcock
5:30pm CrossFit All Level...
3 x 1 @ 315 lbs
1
Private
4:30pm CrossFit All Level...
3 x 1 @ 315 lbs
2
#Sean
Wieser
4:30pm CrossFit All Level...
3 x 1 @ 305 lbs
2
Michael
Mowry
4:30pm CrossFit All Level...
3 x 1 @ 305 lbs
3
Jade
Fielder
4:30pm CrossFit All Level...
3 x 1 @ 295 lbs
4
Jon
Fallon
9:00am CrossFit All Level...
3 x 1 @ 285 lbs
5
Brock
Johnson
9:00am CrossFit All Level...
3 x 1 @ 276 lbs
Love you Will!
6
Juan
Jose
11:00am CrossFit All Leve...
3 x 1 @ 275 lbs
6
William
Allen
5:30am CrossFit All Level...
3 x 1 @ 275 lbs
Brock is an Ass:)
7
Alex
Bentley
5:30pm CrossFit All Level...
3 x 1 @ 265 lbs
8
corey
shilhanek
5:30am CrossFit All Level...
3 x 1 @ 255 lbs
9
Chris
“Old Man” ...
5:30pm CrossFit All Level...
3 x 1 @ 225 lbs
left room for a PR next time
9
The
Godfather
4:30pm CrossFit All Level...
3 x 1 @ 225 lbs
10
Private
5:30am CrossFit All Level...
3 x 1 @ 195 lbs
11
Jonny
Baker
5:30am CrossFit All Level...
3 x 1 @ 175 lbs
12
kevin
varghese
6:30pm CrossFit All Level...
3 x 1 @ 165 lbs
DL 215
13
Antonio
Hall
5:30am CrossFit All Level...
3 x 1 @ 135 lbs
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
3 x 1 @ 187 lbs
2
Maron
Walker
9:00am CrossFit All Level...
3 x 1 @ 185 lbs
3
Lauren
Link
4:30pm CrossFit All Level...
3 x 1 @ 155 lbs
4
julia
vergamini
5:30pm CrossFit All Level...
3 x 1 @ 145 lbs
5
Olga
Soto
6:30pm CrossFit All Level...
3 x 1 @ 135 lbs
6
Private
5:30am CrossFit All Level...
3 x 1 @ 125 lbs
7
Lauren
Pew
9:00am CrossFit All Level...
3 x 1 @ 115 lbs
8
Catalina
Johnson
6:30pm CrossFit All Level...
3 x 5 @ 110 lbs
Loading...
Powered By Wodify