Firebird CrossFit – All Levels View Public Whiteboard WOD Yeti (Time) For time: 25 pull-ups 10 muscle-ups 1.5-mile run 10 muscle-ups 25 pull-upsMark Thomas Urban, 40, was killed on Sept. [...]
Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Power Clean (3 x 3 ) Power Clean (3 x 1 ) Weighlifting (Beginners) Power Clean (5 x 3 ) WOD Metcon (Time) Rx Accumulate 4 [...]
Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (Time) Rx+ In partners, perform every 6 min. Row 500 m (total) 100-m Buddy Carry (50 m each) 40 Deadlifts (185/135 lb.) 40 [...]
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 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 [...]