Archives

Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Sumo Deadlift (1 x 5 ) WOD Metcon (Time) Rx+ 100-m Run 10 Deficit Push-ups 10 DB Devils Presses (50/35 lb.) 10 DB SA OH [...]

Firebird CrossFit – All Levels View Public Whiteboard Weightlifting 1 Power Snatch + 1 Overhead Squat + 1 Squat Snatch (Heavy Single) 1 Power Snatch + 1 Overhead Squat + 1 Squat Snatch WOD [...]

Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Front Squat (3 x 5 ) WOD Metcon (Time) Rx+ 45 Double-unders 1 min. Squat Hold 20 Front Squats (115/75 lb.) 1 min. Plank [...]

Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Thruster (1 x 3 ) WOD Metcon (Time) Rx+ 3 Thrusters @ 80 percent 6 Strict Handstand Push-ups 3 rounds 6 Thrusters @ 70 [...]

Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Shoulder Press (3 x 5 ) WOD Metcon (Time) Rx+ 75 Single-unders 15 Deadlifts (225/155 lb.) Every 2min. 6 rounds Rx 75 [...]

Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (Time) Rx 3 min.: Assault Bike (Cal.) 20 Wall Balls (20/14 lb.) 20 MB Jumping Lunges 3 rounds 3 min.: Assault Bike (Cal.) [...]

Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Back Squat (5 x 2 ) WOD Metcon (Time) Rx+ 10-9-8-7-6-5-4-3-2-1 Clapping Push-ups SA DB Snatch (50/35lb.) (switch sides as [...]

Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Bench Press (1 x 5 ) WOD Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups

Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Hang Clean (1 x 3 ) Hang Power Clean (1 x 3 ) WOD Metcon (AMRAP – Rounds and Reps) Rx+ 18 Heel Touches 12 Hang [...]

Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (Time) Rx+ 10 Alt. DB Step-ups (50/35 lb.) 10 DB Plank Rows AMRAP 10 min. Then, straight into 20 Alt. TGU with KB(24/16kg) [...]