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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 Weighted Pull-ups (5 x 2 ) Pull-ups (5 x Max) WOD Metcon (Time) Rx+ 9-15-21 Knees-to-Elbows Alt. DB Power Snatches (50/35 [...]

Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (AMRAP – Rounds and Reps) Rx+ 50 Hip Extensions 40 Burpees 30 Box Jump Overs (24/20 in.) 20 Parallette Pass-throughs [...]

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 [...]