The Dead Next Door
Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Deadlift (2 x 5 ) Deadlift (2 x 3 ) Deadlift (2 x 1 ) Deadlift (1 x 1 ) WOD Metcon (AMRAP – Rounds and Reps) Death [...]
Annabel
Firebird CrossFit – All Levels View Public Whiteboard WOD Isabel (Time) For Time: 30 Snatches, 135# / 95#Rest 5 min WOD Annie (Time) 50-40-30-20-10 Double-unders Sit-ups WOD Annabel (Time) [...]
GET OUT OF THE BOX EVENT
Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (Time) BOX CLOSED. CAMPING IN PAYSON JOIN US. OR DO YOUR OWN THING.
Walkie Walkie
Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (Time) Rx+ Row 500 m 400-m Single-Arm Farmers Carry (50/35 lb.) Rest 2 min. Row 500 m 300-m Single-Arm Farmers Carry Rest 2 [...]
Overheard Squat
Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Overhead Squat (3 x 5 ) WOD Metcon (Time) Rx+ 21-15-9 Hang Power Snatches (95/65 lb.) Burpees Over the Barbell *Scale [...]
Squats and stuff
Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (Time) Rx+ 5 DB Front Squats (50/35 lb.) 20 Sit Ups 20 Double-unders 10 rounds Rx 5 DB Front Squats (35/20 lb.) 20 Sit Ups [...]
Jerk Face!
Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Split Jerk (Heavy Single ) WOD Metcon (AMRAP – Rounds and Reps) Rx+ 7 Jerks (70 percent of heavy 1) 14 Lateral [...]
Nasty Girls
Firebird CrossFit – All Levels View Public Whiteboard WOD Nasty Girls (Time) 3 Rounds for time of: 50 Air Squats 7 Muscle-ups 10 Hang Power Cleans, 135# / 95#Fitness 30 Air Squats 10 [...]
Crisis Arizona WOD
Firebird CrossFit – All Levels View Public Whiteboard WOD Take it Higher (AMRAP – Rounds and Reps) Rx+ 12 Wallballs (30/20) 9 Box Jumps (30/24) 6 Burpees AMRAP 12 min. Rx 12 Wallballs [...]
Firebreather
Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (AMRAP – Rounds and Reps) Rx+ 12 Single-Arm OH Lunges (R) (50/25 lb.) 12 Firebreather (50/35 lb.) 12 Alternating [...]
