DG
Firebird CrossFit – All Levels View Public Whiteboard WOD DG (AMRAP – Rounds and Reps) 10-Minute AMRAP: 8 Toes-To-Bar 8 Dumbbell Thrusters, 35# 12 Dumbbell Walking Lunges, 35#In honor [...]
Box Basics
Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Weighted Step-ups (5 x 5 ) height of box in comments WOD Metcon (AMRAP – Rounds and Reps) Rx 20 Russian KB [...]
Lateral Collateral
Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (Time) Rx+ 40/30-Cal. Row 30 Deadlifts (155/115 lb.) 20 Lateral Box Jumps (24/20 in.) 5 Rounds Rx 35/25-Cal. Row 30 [...]
Power Bar
Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (Time) Rx+ 7 Bar Muscle-ups 7 Power Clean and Jerks (115/75 lb.) 3 Rounds Rx 7 Chest To Bar Pullups 7 Power Clean and Jerks [...]
Streets of Fire
Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (Time) Rx+ 9 Back Squats (185/135 lb.) 200-m Run Rest 2 min. 5 Rounds Rx 9 Back Squats (155/95 lb.) 200-m Run Rest 2 min. 5 [...]
Mt. Humphrey’s
Firebird CrossFit – All Levels View Public Whiteboard Metcon (Distance) Get out of the box event – Gym Closed- Workout of the Day Hike Mt. Humphrey’s Flagstaff Rx+ Summit Rx Saddle Fitness [...]
Double Under Clinic
Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (Time) Rx+ / Rx 5/4 Burpee Box Jumps (24/20in box) 20/15 Double-unders 10 Rounds Fitness 4 Burpee Step-ups (20 in.) 15 Speed [...]
Double Double
Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (AMRAP – Rounds and Reps) Rx+ 1 Strict HSPU 2 Reverse OH Barbell Lunges (95/65 lb.) 2 Strict HSPU 4 OH Barbell Lunge [...]
Pulled Pork
Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Bent Over Row (3 x 3 ) Thruster (3 x 3 ) WOD Metcon (AMRAP – Reps) Rx+/Rx 30 sec. Max Thrusters (65/45 [...]
3 x 3
Firebird CrossFit – All Levels View Public Whiteboard Metcon (Time) Rx+ Every 3 min. perform: 100-m Farmers Carry (32/24kg KB) 16 Hang Power Snatches (95/65 lb.) 3 Rounds Rx Every 3 min. [...]
