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Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (Time) Rx+ 10-9-8-7-6-5-4-3-2-1 Power Cleans (115/85 lb.) HSPU Chest To Bar Pull ups Rx 10-9-8-7-6-5-4-3-2-1 Power Cleans [...]

Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (AMRAP – Reps) Rx+ / Rx 1 min. Row (cal.) 1 min. MB OH Sit-ups (20/14 lb.) 1 min. Alt. DB Rows in Plank (50/35 lb.) [...]

Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (Time) Rx 21-15-9 Ring Push-ups Alt. Pistols Plate Lateral Jumps (double reps) Fitness 21-15-9 Push-ups Alt. backward Lunge [...]

Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Squat Snatch (1 x 1 ) 5 Working Sets Weighlifting (Beginners) Power Snatch + Overhead Squat (1 x 3 ) Power Snatch + [...]

Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (Time) Rx+ 800-m Run 20 Hip Extensions 15 Shoulder-to-Overhead (115/85 lb.) 3 rounds 800-m Run 20 GHD Sit-ups 15 [...]

Firebird CrossFit – All Levels In Partners View Public Whiteboard WOD Metcon (AMRAP – Reps) Rx+/Rx Row for Calories AMRAP 8 min. Metcon (AMRAP – Reps) Rx+/Rx Power Snatches for [...]

Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (AMRAP – Rounds and Reps) Rx+ 50 Double-unders 100-m One-Arm OH DB Carry R (50/25 lb.) 50 Double-unders 100-m One-Arm [...]

Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (Time) Rx+ 6 KB Snatches (24/16 kg.) each side 15 Chest-to-Bar Pull-ups 21 Burpees 12 KB Snatches 21 Chest-to-Bar Pull-ups [...]

Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Front Squat (1 x 5 ) WOD Metcon (Time) Rx+ 400-m Run 20 Front Squats (95/65 lb.) 3 rounds Rx 400-m Run 20 Front Squats [...]

Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (Time) Rx+ 60 Toes-to-Bars Every minute perform: 8 Box Jumps (24/20 in.) 1 min Rest. 20 Ring Muscle-ups Every minute [...]