Archives

Firebird CrossFit – All Levels WOD Crossroads (AMRAP – Reps) EMOM 12min RX+ 3 Front squat (185/125) AMRAP Muscle up / Ring Dip for the remaining minute RX 3 Front squat (155/95) AMRAP [...]

Firebird CrossFit – All Levels Weightlifting Deadlift (3 3 3 ) Deadlift (2 2 ) Deadlift (Heavy Single) Deadlift (3 3 3 3 3 3 ) WOD Metcon (Time) Rx+ 10 Deadlifts (315/225lbs) 20 Handstand [...]

Firebird CrossFit – All Levels WOD Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy [...]

Firebird CrossFit – All Levels WOD Metcon (AMRAP – Rounds and Reps) Rx+ Run 400m 10 GHD Situp 16 Pistols 20 DB Walking Lunge (50/35lbs) AMRAP 25min RX Run 400m 10 Weighted Situp [...]

Firebird CrossFit – All Levels Gymnastics Chest-To-Bar Pull-ups (max set) Pull-ups (max set) WOD Revenge of the Jerk Snatcher (Time) RX+ / Rx 20 clean and Jerk 20 Snatch (135/95)(115/75)

Firebird CrossFit – All Levels WOD Metcon (AMRAP – Reps) Rx+/Rx 1min: 40/30 Air Squats 20sec: Rest 1min: 15/10 Burpee 20sec: Rest 1min: Max Cals Row 20sec: Rest 4 Rounds Fitness 1min: [...]

Firebird CrossFit – All Levels WOD Metcon (AMRAP – Rounds and Reps) RX+ 1 Strict Pullup(20/10lb dumbell) 1 Strict HSPU Add 1 rep each round AMRAP 12min RX 1 Strict Pullup 1 HSPU Add 1 [...]

Firebird CrossFit – All Levels Weightlifting Tempo Front Squat (5,1,x,1) (2 2 2 2 2) 5 Second descent, explode to top, Tempo Front Squat (5,1,x,1) (4 4 4 4 4 ) 5 second descent, explode to [...]

Firebird CrossFit – All Levels WOD 40’s (Time) RX 1km Row 40 KB Swing (24/16kgs) 40 Air Squats 40 Ring Pushups 40 Wall ball (20/14lbs) 40 Box Jumps (24/20) 800 meter run

Firebird CrossFit – All Levels WOD Metcon (Time) RX 90 Double Unders 45 Dble KB Front Squat (16/12kg) 200m Dble KB Carry 90 Double Unders Fitness 100 Single Unders 40 KB Goblet Squats 200m [...]