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Components
Shoulder Press
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Round and Rounds - Firebird CrossFit
Class
(All)
5:30am CrossFit All Levels
9AM CrossFit All Levels
11AM 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):
35 (22/13)
Workout
Round and Rounds
Weightlifting
Shoulder Press (3 x 5 )
Shoulder Press
WOD
Metcon (AMRAP - Rounds and Reps)
Rx+
50-m Single Arm KB Farmers Carry (32/24kg.)
100-m Run
Each round, add 50-m Farmers and 100-m Run.
AMRAP 23 min.
Rx
50-m Single Arm KB Farmers Carry (24/16kg.)
100-m Run
Each round, add 50-m Farmers and 100-m Run.
AMRAP 23 min.
Fitness
50-m Single Arm KB Farmers Carry
100-m Run
Each round, add 50-m Farmers and 100-m Run.
AMRAP 23 min.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, December 04, 2019
Male Clients
1
Seth
Bleakley
5:30am CrossFit All Level...
3 x 5 @ 150 lbs
2
Brock
Johnson
5:30pm CrossFit All Level...
3 x 5 @ 145 lbs
2
jaime
mendez
6:30pm CrossFit All Level...
3 x 5 @ 145 lbs
2
Phresh
Prince of ...
5:30pm CrossFit All Level...
3 x 5 @ 145 lbs
2
Private
11AM CrossFit All Levels
3 x 5 @ 145 lbs
3
Chad
Kobold
4:30pm CrossFit All Level...
3 x 5 @ 135 lbs
3
Private
5:30am CrossFit All Level...
3 x 5 @ 135 lbs
4
Del
Tutt
5:30pm CrossFit All Level...
3 x 5 @ 127 lbs
5
Aaron
Barvitz
6:30pm CrossFit All Level...
3 x 5 @ 125 lbs
5
Chris
“Old Man” ...
5:30pm CrossFit All Level...
3 x 5 @ 125 lbs
5
John
Cao
5:30pm CrossFit All Level...
3 x 5 @ 125 lbs
5
Marco
Meraz
9AM CrossFit All Levels
3 x 5 @ 125 lbs
6
Jon
Fallon
9AM CrossFit All Levels
3 x 5 @ 120 lbs
7
Doc
Medina
9AM CrossFit All Levels
3 x 5 @ 115 lbs
7
Juan
Jose
11AM CrossFit All Levels
3 x 5 @ 115 lbs
8
Private
5:30am CrossFit All Level...
3 x 5 @ 110 lbs
9
Andres
Salazar
5:30pm CrossFit All Level...
3 x 5 @ 105 lbs
9
Andrew
Guajardo
4:30pm CrossFit All Level...
3 x 5 @ 105 lbs
10
John
Iskandar
5:30pm CrossFit All Level...
3 x 5 @ 95 lbs
11
Yaser
Alabdullah
4:30pm CrossFit All Level...
3 x 5 @ 75 lbs
12
Jonny
Baker
4:30pm CrossFit All Level...
3 x 5 @ 0 lbs
Did downward rows bcause of shoulders
12
Jeffrey
Palmer
4:30pm CrossFit All Level...
1 x 5 @ 105 lbs
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
3 x 5 @ 85 lbs
2
Amanda
McFarland
5:30pm CrossFit All Level...
3 x 5 @ 75 lbs
2
Maron
Walker
4:30pm CrossFit All Level...
3 x 5 @ 75 lbs
3
Christine
Rosini
6:30pm CrossFit All Level...
3 x 5 @ 65 lbs
1 set 70lbs
4
Catalina
Johnson
11AM CrossFit All Levels
3 x 5 @ 60 lbs
4
Private
11AM CrossFit All Levels
3 x 5 @ 60 lbs
5
amy
an
5:30pm CrossFit All Level...
3 x 5 @ 55 lbs
5
Annie
Lewis
9AM CrossFit All Levels
3 x 5 @ 55 lbs
5
Dara
Wieser
6:30pm CrossFit All Level...
3 x 5 @ 55 lbs
5
Lauren
Pew
9AM CrossFit All Levels
3 x 5 @ 55 lbs
5
Mayra
Ramirez
6:30pm CrossFit All Level...
3 x 5 @ 55 lbs
25w
6
Erica
Lugo
4:30pm CrossFit All Level...
3 x 5 @ 50 lbs
7
Private
5:30am CrossFit All Level...
3 x 5 @ 47 lbs
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