Archives

Firebird CrossFit – All Levels View Public Whiteboard Metcon 5k Row (Time) Max Effort 5k Row 3k Row (Time) Max Effort 3000m Row 3k Run (Time) Max Effort 3k Run

Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (Time) Rx+ 30-20-10 Lateral Barbell Jumps (double reps) KB Heel Taps (16/12kg) Power Clean (115/85 lb.) Rest 2 min. 10-20-30 [...]

Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Bench Press (Heavy Single) Bench Press (1 x 3 ) WOD Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14#

Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Weighted Pull-ups (1 rep max) 5 Sets to build to a 1 rep max Metcon (5 Rounds for reps) Pullup – 5 sets descending [...]

Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Crossfit Total – Fitness (Total Weight) Back Squat (1 Rep Max)Shoulder Press (1 Rep Max)Deadlift (1 Rep Max)3RM [...]

Firebird CrossFit – All Levels View Public Whiteboard WOD Nate (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings, 70#In honor of [...]

Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Front Squat (5 x 3 ) WOD Metcon (Time) Rx 9 Ball Slams (20/15) 9 Burpee Box Jump Overs (24/20) 12 Ball Slams 12 Burpee [...]

Firebird CrossFit – All Levels Box Closed! View Public Whiteboard WOD Metcon (No Measure) Go and be thankful!

Firebird CrossFit – All Levels View Public Whiteboard Gymnastics Choose one, or Two! Muscle-ups (Max set) Chest-To-Bar Pull-ups (Max Set) Unbroken Pull-ups (AMRAP – Reps) Max Unbroken [...]

Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (Time) Rx+ 50-m KB Farmers Carry (50/35) 25 GHD Sit-ups 100-m KB Farmers Carry 30 V-ups 150-m KB Farmers Carry 35 SB Russian [...]