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Components
Split Jerk
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
30 Seconds out - 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):
25 (15/10)
Workout
30 Seconds out
WOD
Split Jerk (5 x 3 )
Split Jerk
Weightlifting
Metcon (AMRAP - Reps)
Rx
Alternate movements for 30 sec. on, 30 sec. off
Max Calorie Row
Burpees
4 rounds
*30 sec. Row/30 sec. Rest/30 sec. Burpees/30 sec. Rest = 1 round.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, December 20, 2018
Male Clients
1
John
Cao
4:30pm CrossFit All Level...
5 x 3 @ 185 lbs
1
Phresh
Prince of ...
4:30pm CrossFit All Level...
5 x 3 @ 185 lbs
2
Aaron
Barvitz
4:30pm CrossFit All Level...
5 x 3 @ 160 lbs
3
Brock
Johnson
6:30pm CrossFit All Level...
5 x 3 @ 155 lbs
3
Lyman
Anderson
6:30pm CrossFit All Level...
5 x 3 @ 155 lbs
3
Private
Noon CrossFit All Levels
5 x 3 @ 155 lbs
4
Aaron
Barvitz
5:30am CrossFit All Level...
5 x 3 @ 145 lbs
4
Chad
Kobold
4:30pm CrossFit All Level...
5 x 3 @ 145 lbs
5
The
Godfather
4:30pm CrossFit All Level...
5 x 3 @ 130 lbs
6
Andres
Salazar
6:30pm CrossFit All Level...
5 x 3 @ 115 lbs
7
Private
5:30am CrossFit All Level...
5 x 3 @ 105 lbs
8
Paolo
Perez-Fran ...
6:30pm CrossFit All Level...
5 x 3 @ 95 lbs
9
Private
6:30pm CrossFit All Level...
5 x 3 @ 85 lbs
9
kevin
varghese
6:30am CrossFit All Level...
5 x 3 @ 85 lbs
10
Father
Dan Vanyo
Noon CrossFit All Levels
5 x 3 @ 75 lbs
Female Clients
1
Alesha
Asijie
5:30am CrossFit All Level...
5 x 3 @ 135 lbs
2
Rose
Hernandez
9am CrossFit All Levels
5 x 3 @ 95 lbs
3
Savanna
Fallon
6:30pm CrossFit All Level...
5 x 3 @ 90 lbs
4
Ashlyn
Eddleman
6:30pm CrossFit All Level...
5 x 3 @ 85 lbs
5
Annie
Lewis
9am CrossFit All Levels
5 x 3 @ 75 lbs
5
Lauren
Pew
9am CrossFit All Levels
5 x 3 @ 75 lbs
6
Erica
Lugo
4:30pm CrossFit All Level...
5 x 3 @ 55 lbs
6
Laurie
Perez-Fran ...
6:30pm CrossFit All Level...
5 x 3 @ 55 lbs
7
alexandra
bayona
6:30pm CrossFit All Level...
5 x 3 @ 45 lbs
8
lauren
martin
9am CrossFit All Levels
3 x 5 @ 105 lbs
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