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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 [...]

Growing up I was always active in youth and high school sports. As I got older I found myself in the same routine many other adults fall into as they seek an outlet for fitness. At the beginning [...]

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 [...]

Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Sumo Deadlift (2 x 3 ) Sumo Deadlift (2 x 3 ) Sumo Deadlift (1 x 3 ) Weightlifting Fitness: Sumo Deadlift (5 x 3 ) WOD [...]

Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Weighted Pull-ups (1 x 3 ) Pull-ups (Max set) Bands Ok WOD Metcon (Time) Rx+ 70 Double Unders 2 min. Handstand hold 60 [...]

Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (Time) Rx+ 9 Squat Snatch (95/65 lbs.) 15 Ball-slams (20/15 lbs.) 21 Jumping Pull-up 5 Rounds Rx 9 Squat Snatch (75/55 lbs.) [...]

Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (AMRAP – Rounds and Reps) Rx+ In Partners: While one person is pulling a sled 200-m The other person is performing [...]

Firebird CrossFit – All Levels View Public Whiteboard WOD The Battlefield (Time) Rx+ 5 RFT 15 Deadlift @ 135/95 12 Hang Power Clean @ 135/95 9 Front Squat @ 135/95 6 Push Press @ 135/95 Rx [...]