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Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (AMRAP – Rounds and Reps) Rx+ 1 Power Snatch (155/115 lb.) 1 Rope Climb Rx 1 Power Snatch (135/95 lb.) 1 Rope Climb [...]

Firebird CrossFit – All Levels View Public Whiteboard WOD Three Wise Men Tribute (3 Rounds for reps) “Jeremy” Complete as many rounds and reps as possible in 4 minutes of: 5 Hang Squat [...]

Firebird CrossFit – All Levels View Public Whiteboard Weightlifting TEMPO FRONT SQUAT (3 X 3 ) 3,X,1 WOD AGOGE (AMRAP – Rounds) Rx+ ‘AGOGE’ 5 HSPU 5 Toes to Bar 5 Thruster (75/55lbs) [...]

Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (Time) Rx+ 15 Deficit Push-ups (45lb.) 200-m Plate Pinch Carry (25/15 lb.) 200-m OH DB Waiters Carry (50/35) (Left out / [...]

Firebird CrossFit – All Levels View Public Whiteboard WOD Amanda (Time) 9-7-5 Muscle-ups Snatch, 135#/95#12 – 9 – 7 Power Snatch Ring Rows

Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Shoulder Press (1 x 3 ) WOD Metcon (Time) Rx+ 30 Wall Ball 20/14 200m FR KB Carry (24/16kg) 30sec OH KB Hold each side x [...]

Firebird CrossFit – All Levels View Public Whiteboard WOD The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for [...]

Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (AMRAP – Reps) Rx+ 0-5min Row Max Cal. 5-10min 30 Cluster (115/85lbs) 10-15min Assault Bike 40/30 cal. 15-20min Squat [...]

Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (Time) Rx+ 60 Double Unders 30 Box Jumps (20″) 15 Burpees 5 Rounds Rx 50 Double Unders 25 Box Jumps (20″) 12 Burpees 5 [...]

Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Deadlift (3 x 5 ) WOD Metcon (Time) Rx+ 150 KB Swings (24/16kg) *Every time you put the KB down, perform 10 Wall Balls. [...]