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Firebird CrossFit – All Levels View Public Whiteboard WOD Halloween – Zombies vs. Humans (AMRAP – Reps) Rx+ Min. 1: Zombie performs AMRAP Chest-to-Bar Pull-ups Human watches [...]

Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Back Squat (5 x 3 ) Weightlifting Fitness: Back Squat (5 x 5 ) WOD 1-Mile Run (Time) Max Effort 1-Mile Run

Firebird CrossFit – All Levels View Public Whiteboard WOD Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, [...]

Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (Time) Rx+ 30-20-10 Deadlifts (185/155 lb.) Hang Power Cleans (95/65 lb.) Run (400 m) Rx 30-20-10 Deadlifts (165/115 lb.) [...]

Firebird CrossFit – All Levels No rest between AMRAPS View Public Whiteboard WOD Metcon (AMRAP – Rounds and Reps) Rx+ / Rx 12 DB Front Squats 12 DB Floor Presses 50/25 lb. / 35/20lb. [...]

Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (Time) Rx+ 5 Wall Climbs 10 Strict Handstand Push-ups 15 Parallette Pass-Throughs 20 Pull-ups 25 Box Jump-overs (24/20 in.) [...]

Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Snatch Balance (1 x 5 ) Snatch Balance (1 x 4 ) Snatch Balance (1 x 3 ) Snatch Balance (1 x 2 ) Snatch Balance (1 x 1 ) [...]

Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (Time) Rx+ 15 Box Jumps (20 inch everyone) 15 GHD Sit-ups 15/12 Cal. Assault Bike Rest 1 min. 5 rounds Rx 10 Box Jumps (20 [...]

Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (Weight) Rx+ / Rx 0-5 min. 1-k Row / 750-m Row 5-10 min. 30 Power Snatches 10-15 min. 750-m Row / 500-m Row 15-20 min. 30 [...]

Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Shoulder Press (Heavy Single) WOD Metcon (Time) Rx 800-m Run 4 min. Rest 400-m Run 2 min. Rest 200-m RunRx must run the [...]