400m Stare
Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (Time) Rx+ 400-m DB Farmers Carry (50/35 lb.) 25 DB Power Cleans 400-m MB Carry (20/14 lb.) 25 MB Cleans 4 rounds Rx 400-m [...]
Bench Test
Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Bench Press (2 x 5 ) Bench Press (2 x 3 ) Bench Press (2 x 1 ) WOD Metcon (AMRAP – Rounds and Reps) Rx+ 10 [...]
Cin-Dee
Firebird CrossFit – All Levels View Public Whiteboard WOD Sin-D (AMRAP – Rounds and Reps) Rx+ 4 Pull-ups 8 Handstand Push-ups 16 Back Squats (45/35 lb.) AMRAP 20 min. Rx 3 Pull-ups 6 [...]
Scooby Doo!
Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (Time) Rx 400-m Run 500-m Row Rest 4 min. 200-m Run 250-m Row Rest 2 min. 3 rounds Fitness 400-m Run 500-m Row Rest 4 min. [...]
Rack-it
Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Clean and Jerk (1 x 3 ) Power Clean and Jerk (1 x 3 ) Power Clean and Jerk WOD Metcon (Weight) Rx 6 Front-Rack Reverse [...]
Balancing Act!
Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Snatch Balance (5 x 1 ) Weightlifting Fitness: Behind-the-Neck Jerk + OH Squat (3 x 5 ) WOD Metcon (Weight) Rx Snatch [...]
19.FIVE
Firebird CrossFit – All Levels View Public Whiteboard WOD Crossfit Games Open 19.5 (Ages 16-54) (Time) 33-27-21-15-9 reps for time of: Thrusters 95lb/65lb Chest-to-bar pull-ups Time cap: 20 [...]
19.FIVE
Firebird CrossFit – All Levels View Public Whiteboard WOD Crossfit Games Open 19.5 (Ages 16-54) (Time) 33-27-21-15-9 reps for time of: Thrusters 95lb/65lb Chest-to-bar pull-ups Time cap: 20 [...]
Have a Seat
Firebird CrossFit – All Levels View Public Whiteboard Gymnastics Seated Box Jump (Distance) Max height seated box jump WOD Metcon (AMRAP – Reps) Rx+ 30 sec. on/30 sec. off L-sit on [...]
Power Ball
Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (AMRAP – Rounds and Reps) Rx+ 21 Wall Balls (20/14 lb.) 7 Power Snatches (135/95 lb.) 5 Ring Muscle-ups AMRAP 15 min. [...]
