Bad Rap!
Announcements Aug 26th – Join us for a hike up Mt. Humphrey’s – Gym will be closed! “Get Outa The Box” and use that fitness! Firebird CrossFit – All Levels WOD [...]
Calm before the storm!
Firebird CrossFit – All Levels WOD Metcon (AMRAP – Reps) Rx 1-2-3-2-1min Row Double Unders Wall Ball (20/14lbs)
Farmer Cindy!
Firebird CrossFit – All Levels WOD Metcon (Time) Rx+ 5-4-3-2-1 Rounds of Cindy 200m Farmers Carry 32/24kg Rx 5-4-3-2-1 Rounds of Cindy 200m Farmers Carry 24/16kg Fitness 3-3-3-2-1 Rounds of [...]
Bam Bam!
Firebird CrossFit – All Levels WOD Metcon (AMRAP – Reps) Rx+ 200m Run With what time is remaining of 2min, perform AMRAP GHD situps. Rest 1min 4 Rounds 200m Run With what time is [...]
Back in Black!
Firebird CrossFit – All Levels Weightlifting Back Squat (1 x 5 ) Back Squat (2 x 3 ) Back Squat (1 x 1 ) Weightlifting Fitness: Back Squat (3 x 5 ) Back Squat (1 x 3 )
QGB’ish
Firebird CrossFit – All Levels WOD Metcon (AMRAP – Reps) Rx+ 15sec Thrusters (115/75lbs) Rest 45 seconds 15sec Weighted Pullups (20/10lbs wallball) Rest 45 seconds 15sec Burpees Rest [...]
Home Sweet Home!
Firebird CrossFit – All Levels WOD Metcon (AMRAP – Reps) Rx+ In partners: While Partner 1 Rows 500m, Partner 2 performs AMRAP Rope Climbs. Switch While Partner 1 Rows 750m, Partner 2 [...]
Long Road Home!
Firebird CrossFit – All Levels Weightlifting Clean and Jerk (1 x 3 ) Power Clean + Split Jerk (1 x 3 ) WOD Metcon (AMRAP – Rounds and Reps) Rx+ Part 2: 2 Hang Squat Clean 2 Jerk 2 [...]
Mooney!
Firebird CrossFit – All Levels Weightlifting Overhead Squat (1 x 5) Overhead Squat (3 3 ) Overhead Squat (1 1 1 ) Weightlifting Fitness: Overhead Squat (5 5 5 ) Overhead Squat (3 3 3 )
Fight Gone Bad!
Firebird CrossFit – All Levels WOD Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press [...]
