Payday
Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (Time) Rx 60 Double-unders 30 Deadlifts (135/95 lb.) 15 Handstand Push-ups 3 rounds Rest 2 min between rounds Fitness 60 [...]
Barbarella
Firebird CrossFit – All Levels View Public Whiteboard WOD Barbara (Time) Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round*
Coach Jon
Growing up in Phoenix didn’t stop me from being outside year-round. I grew up competitively racing BMX. I’ve always loved being active, trying new things and being around people [...]
Power Jerky
Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Power Clean + Push Jerk (3 x 3 ) Power Clean + Push Jerk (2 x 1 ) Weightlifting Fitness: Power Clean + Push Jerk (5 x 3 )
