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Firebird CrossFit – All Levels View Public Whiteboard weightlifting Thruster (1 x 5 ) Thruster (1 x 3 ) Thruster (1 x 1 ) Weightlifting Fitness: Thruster (2 x 3 ) WOD Metcon (Time) Rx+ / Rx [...]

Firebird CrossFit – All Levels View Public Whiteboard WOD The Seven (Time) 7 Rounds of: 7 Handstand Push-ups 7 Thrusters, 135# 7 Knees-To-Elbows 7 Deadlifts, 245# 7 Burpees 7 Kettlebell [...]

Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Power Clean and Jerk (1 x 1 ) Power Clean and Jerk Weightlifting Fitness: Power Clean and Jerk (1 x 3 ) Power Clean and [...]

Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Bench Press (3 x 3 ) WOD Metcon (AMRAP – Reps) Rx+ Tabata Shuttle Runs (8 Rounds) Then: 25 Walking Lunges 200-m KB [...]

Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Back Squat (3 x 3 ) WOD Metcon (Distance) Rx+ Handstand Walk Accumulate as many meters as possible in 10 min. Every time [...]

Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Power Snatch (2 x 3 ) Power Snatch (2 x 2 ) Power Snatch (1 x 1 ) WOD Metcon (AMRAP – Reps) Rx+/Rx Alternate Tabata [...]

Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Shoulder Press (1 x 3 ) WOD Metcon (AMRAP – Rounds and Reps) Rx+ 15 Box Jump Overs (24/20 in.) 12 Push-ups, Then 12 [...]

Firebird CrossFit – All Levels Choose only one! View Public Whiteboard WOD CrossFit Games Open 16.3 (AMRAP – Reps) AMRAP 7 minutes 10 power snatches 3 bar muscle-ups Men use 75 lb. [...]

Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (AMRAP – Rounds and Reps) Rx+ 30 Double-unders 20 KB Swings (24/16 kg) AMRAP 10 min. Rest 2 min. Rx 20 Double-unders [...]

Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (AMRAP – Reps) Rx 1 min. Air Squats 30 sec. Rest 1 min. Squat Hold 30 sec. Rest 1 min. Parallette Pass-throughs 30 [...]