R30
Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Push Press (1 x 1 ) Push Press (1 x 3 ) Push Press (1 x 5) Push Press (1 x max) WOD Metcon (Time) Rx+ 15 DB Shoulder to [...]
Summer Sprint
Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (Time) Rx+ 500-m Row 20 Burpee Lateral Plate Hops Rest 2 min. 500-m Row 25 Box Jump Overs (20 in.) Rest 2 min. 500-m Row 30 [...]
Even the Odd’s
Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Tempo Back Squat (3,3,x,1) (3 x 3 ) Tempo Back Squat (3,3,x,1) WOD Metcon (AMRAP – Reps) *Max Reps 5th Round Rx+ [...]
Kayak Trip
Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (Time) kayak the Salt riverBox is Closed
Cliff Hanger
Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Hang Power Clean (1 x 1 ) Hang Power Clean (1 x 3 ) Hang Power Clean (1 x 5 ) Hang Power Clean (1 x Max Sets ) WOD Metcon [...]
The Clap
Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (AMRAP – Rounds and Reps) Rx+ 10 Clapping Push-ups 5 Sit Up Get Ups to Handstand 200-m Run AMRAP 12 min. Rx 8 Clapping [...]
Pig Pen
Firebird CrossFit – All Levels View Public Whiteboard WOD Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 [...]
Cinco De Ouchie
Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Weighted Pull-ups (3 x 3 ) Strict Pull-ups (3 x your max set) Ring Rows (3 x max set) WOD Metcon (Time) Rx+ 7 DB Suitcase [...]
Push Pull Squat
Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (Time) Rx+ Min. 0-5 complete 10 Wall Climbs 5 Rope Climbs Min. 5-10 complete Assault Bike 60/50 cal. Min. 10-15 complete [...]
Clockwerk Orange
Firebird CrossFit – All Levels View Public Whiteboard Metcon Row Sprints (Time) 5 Rounds Row 200m rest as needed record WORST 200m time WOD Metcon (Time) Rx+ 25 Clean and Jerks (185/135 [...]
