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. [...]
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 [...]
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 [...]
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 [...]
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 [...]