Dead To Rights
Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Deadlift (2 x 1 ) Deadlift (2 x 1 ) Deadlift (1 x 1 ) Weightlifting Fitness: Deadlift (3 x 5 ) WOD Metcon (Time) Rx+ 50 [...]
Open it!
Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (AMRAP – Rounds and Reps) Rx+ 20 Lateral Burpees Over the Barbell 20 KB Swings (24/16 kg) 10 Shoulder-to-Overhead [...]
WOW MOM
Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Front Squat (1 x 5 ) WOD Metcon (Time) Rx+ 21-15-9 Front Squats (185/125 lb.) 50-ft. Handstand Walk Rx 21-15-9 Front [...]
Never miss Runday
Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (Time) Rx+ / Rx Run 800 m 20 Pull-ups Run 800 m 10 Bar MU / 15 Chest 2 Bar Pullups Run 800 m Fitness Run 800 m 20 Ring Rows [...]
19.1
Firebird CrossFit – All Levels View Public Whiteboard WOD Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots [...]
19.1
Firebird CrossFit – All Levels View Public Whiteboard WOD Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots [...]
Rowling Thunder
Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Weighted Pull-ups (1 x 3 ) Weightlifting Pull-ups (3 x max) WOD Metcon (AMRAP – Reps) Rx+ Row 40/30 Cal. With time [...]
4 Min Mile
Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Power Clean (1 x 5 ) WOD Metcon (AMRAP – Reps) Rx+ 4 min. BB Power Cleans 4 min. DB Hang Power Cleans 4 min. BB [...]
Gymtastic!
Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Sumo Deadlift (1 x 3 ) WOD Metcon (AMRAP – Reps) Rx+ / Rx 1 Ring / Bar Muscle-up 4 Alt. Pistols Add 1 MU and 4 [...]
Colonel Thruster
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 [...]
