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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Mr. & Mrs. Clean - 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
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):
33 (20/13)
Workout
Mr. & Mrs. Clean
WOD
Metcon (Time)
Rx+
30-20-10
Lateral Barbell Jumps (double reps)
KB Heel Taps (16/12kg)
Power Clean (115/85 lb.)
Rest 2 min.
10-20-30
Lateral Barbell Jumps (double reps)
KB Heel Taps
Power Clean (115/85 lb.)
Rx
30-20-10
Lateral Barbell Jumps (double reps)
KB Heel Taps (12/8kg)
Power Cleans (95/65 lb.)
Rest 2 min.
10-20-30
Lateral Barbell Jumps (double reps)
KB Heel Taps
Power Cleans (95/65 lb.)
Fitness
30-20-10
Lateral Barbell Hops (double reps)
DB Heel Taps
Power Cleans
Rest 2 min.
10-20-30
Lateral Barbell Hops (double reps)
DB Heel Taps
Power Cleans
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, November 29, 2018
Male Clients
1
Jon
Fallon
6:30pm CrossFit All Level...
16:08
2
Chris
“Old Man” ...
4:30pm CrossFit All Level...
16:49
3
Brock
Johnson
6:30pm CrossFit All Level...
18:36
4
Francisco
Garcia
4:30pm CrossFit All Level...
19:20
5
Cody
Brown
Noon CrossFit All Levels
24:20
6
Michael
Mowry
4:30pm CrossFit All Level...
24:46
7
Brian
Prout
6:30pm CrossFit All Level...
26:43
8
Private
Noon CrossFit All Levels
27:10
9
Lyman
Anderson
6:30pm CrossFit All Level...
18:02
10
The
Godfather
Noon CrossFit All Levels
21:23
11
Brian
Kohl
9am CrossFit All Levels
22:15
12
Duy
Pham
4:30pm CrossFit All Level...
22:30
13
Private
9am CrossFit All Levels
22:37
14
Mike
Rogers
6:30pm CrossFit All Level...
23:57
15
Andres
Salazar
6:30pm CrossFit All Level...
19:24
Rx+ Got confused with the reps and rounds
16
kevin
varghese
6:30am CrossFit All Level...
20:56
cleans 55 lbs
17
Private
5:30am CrossFit All Level...
22:55
18
Nicholas
Valderrama
4:30pm CrossFit All Level...
23:35
25,15,15 &n 5,5,5
19
Private
5:30am CrossFit All Level...
24:10
20
jaime
mendez
6:30pm CrossFit All Level...
29:20
Female Clients
1
Kendra
Lowry
4:30pm CrossFit All Level...
16:18
0-6:33 & 8:33-16:18
2
brittany
kunz
9am CrossFit All Levels
18:35
3
Alesha
Asijie
5:30am CrossFit All Level...
24:45
wow...
4
Savanna
Fallon
6:30pm CrossFit All Level...
19:25
5
Maron
Walker
4:30pm CrossFit All Level...
20:39
6
Tawna
Wedin
4:30pm CrossFit All Level...
22:45
Home gym
7
Private
5:30am CrossFit All Level...
16:20
8
Johna
Kobold
6:30pm CrossFit All Level...
17:45
-10 for gold coin with RX weight
9
valerie
anderson
6:30pm CrossFit All Level...
19:41
yellow kb 45
10
Rose
Hernandez
9am CrossFit All Levels
19:47
65#
11
Laurie
Perez-Fran ...
4:30pm CrossFit All Level...
20:21
12
Erica
Lugo
4:30pm CrossFit All Level...
20:45
35lb bar; plus naughty coal 400 m run 🙃
13
Catalina
Johnson
6:30pm CrossFit All Level...
28:26
Rx weight with shitty form
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