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Components
Clean
Squat Clean
Power Clean
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Put up or pull 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):
8 (3/5)
Workout
Put up or pull up.
Weightlifting
WOD
Clean (1 x 1 )
Clean
10 min time cap
Squat Clean (1 x 1 )
Squat Clean
10 min time cap
Power Clean (1 x 1 )
Power Clean
10 min time cap
Metcon (AMRAP - Reps)
Rx
2 min. Row (Cals)
2 min. Pull-up
Rest 1 min.
2 min. Row (Cals)
2 min. Chest-to-bar Pull-ups
Rest 1 min.
2 min. Row (Cals)
2 min. Strict Pull-ups
Fitness
2 min. Row (Cals)
2 min. Jumping Pull-up
Rest 1 min.
2 min. Row (Cals)
2 min. Jumping Chest-to-bar Pull-ups
Rest 1 min.
2 min. Row (Cals)
2 min. Ring Rows
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, April 25, 2018
Male Clients
1
Phresh
Prince of ...
4:30pm CrossFit All Level...
1 x 1 @ 305 lbs
2
Ben
Garcia
5:30am CrossFit All Level...
1 x 1 @ 205 lbs
3
sam
jones
6:30pm CrossFit All Level...
1 x 1 @ 0 lbs
Female Clients
1
Alesha
Asijie
5:30am CrossFit All Level...
1 x 1 @ 165 lbs
2
Maron
Walker
4:30pm CrossFit All Level...
1 x 1 @ 155 lbs
3
Kate
Gonzalez
6:30am CrossFit All Level...
1 x 1 @ 135 lbs
4
Emily
Goldman
5:30am CrossFit All Level...
1 x 1 @ 115 lbs
5
Private
5:30am CrossFit All Level...
1 x 1 @ 95 lbs
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