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Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (Weight) 25 Min Time Cap Rx+ Perform 3 Power Cleans every minute * Add 20 lbs. every 5 min * Start with 135/95 lbs Rx [...]

Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (No Measure) Foot golf.

Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (Time) Rx+ Buy in: 200m Row/Run 9-12-15-18-21 Burpees Wall Ball (30/20 lbs.) Buy out: 200m Row/Run Rx Buy in: 200m Row/Run [...]

Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Shoulder Press ( 5 x 3 ) Weightlifting Bench Press (5 x 5 )

Firebird CrossFit – All Levels View Public Whiteboard Weightlifting WOD Clean (1 x 1 ) 10 min time cap Squat Clean (1 x 1 ) 10 min time cap Power Clean (1 x 1 ) 10 min time cap Metcon [...]

Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (Time) Rx+ 35 Box Jump Over’s (24/20) 25 Kb Walking lunges (32/24 kg.) 3 Rounds Rx 30 Box Jump Over’s (24/20) 25 Kb Walking [...]

Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (Time) Rx+ 4 Deadlift (315/205 lbs.) 12 DB Shoulder to Overhead (50/35 lbs.) 12 DB Front Squat 5 Rounds Rx 4 Deadlift [...]

Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (AMRAP – Rounds and Reps) Rx+ 2 Squat Clean and Jerk (185/135 lbs.) 100-m Run Add 2 Clean and Jerks each round Add [...]

Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (Time) Rx+ 30 Box Jumps (30/24 inch.) 20 Single Arm DB OHS (R) (50/35 lbs.) 40 Burpee 20 Single Arm DB OHS (L) 30 Box Jumps [...]

Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (Time) Rx+ 6 Knees-to-elbows 4 Bar Muscle-ups 200-m Bear Hug Hold MB Carry (20/14 lbs.) 3 Rounds Rx 5 Knees-to-elbows 3 Bar [...]