Snatchsquat
Firebird CrossFit – All Levels View Public Whiteboard Weightlifting 1 High Hang Squat Snatch + 1 Mid-Thigh Squat Snatch + 1 Overhead Squat (10 min to work to heavy single) 1 High Hang Squat [...]
Good Medicine
Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Bench Press (5 x 5 ) WOD Metcon (Time) Rx+ 20 MB Weighted V-ups (20/14 lb.) 200-m MB Bear Hug Carry 20 MB OH Sit-ups [...]
Dive Bar
Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Metcon (Weight) 1 Power Clean EMOM for 10min WOD Metcon (AMRAP – Rounds and Reps) Rx+ 12 D/B Step-ups (50/35 lb.) [...]
Murph + 1
Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (AMRAP – Rounds and Reps) Rx+ 100-m Run 2 Back Squats (135/95 lb.) Every round, add 100-m Run and 2 Back Squats. AMRAP [...]
Murph
Firebird CrossFit – All Levels View Public Whiteboard WOD Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear [...]
Get out of the box event!
Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (No Measure) Volleyball!Box Closed!
500 x 5
Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (Time) Rx Row 500 m 50 Air Squats Row 500 m 50 MB Russian Twists (14/10 lb.) Row 500 m 50 Sit-ups Row 500 m 50 Box Jumps [...]
5 x 5
Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Back Squat (5 x 5 ) WOD Metcon (AMRAP – Reps) Rx+ 25 Double-unders 20-Sec. Handstand Hold EMOM 5 min. 1 min. Rest 5 [...]
Grinder
Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (Time) Rx+ 100 KB Goblet Squats (24/16 kg.) Every time you break, perform: 20 Groiners 8min Time Cap 50 DB Plank Rows (50/35 [...]
Press-ipice
Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Shoulder Press (3 x 3) Shoulder Press (3 x 1 ) WOD Metcon (AMRAP – Rounds and Reps) Rx+ 3-6-9-12-15 … DB Push [...]
