45N
Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (Time) Rx+ 21-15-9 Deadlifts (275/185 lb.) Box Jumps (30/24 in.) 600-m Run Rx 21-15-9 Deadlifts (225/135 lb.) Box Jumps [...]
Point Break
Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Overhead Squat (3 x 3 ) WOD Metcon (AMRAP – Reps) Rx+ 2 min. Assault Bike 2 min. OH Squats (75/55 lb.) 2 min. [...]
V Number One
Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (AMRAP – Rounds and Reps) Rx+ 3 Strict HSPU 5 Plate V-ups (15/10 lb.) 7 Power Cleans (115/75 lb.) AMRAP 4 min. Rest 1 [...]
Every 90 Seconds
Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (Time) Rx+ 10 Lateral Burpees Over Barbell 10 Hang Power Snatches (95/65 lb.) 5 rounds *Every 90 sec., perform 10 Groiners [...]
One Minute Please!
Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (AMRAP – Reps) Rx+ Min. 1: 50 Double-unders Min. 2: Max Side Plank Hold (L) Min. 3: 50 Double-unders Min. 4: Max Side [...]
Leg Day
Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Back Squat (5 x 3 )
8 Mile
Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (AMRAP – Reps) Rx+ In partners: Shuttle Sprints AMRAP 8 min. Hang Power Snatch for reps (115/75 lb.) AMRAP 8 min. [...]
Rollin
Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (Time) Rx+ 20 Squat Cleans (95/65 lb.) 20 Burpees 20 Russian KB Swings (24/16 kg) 15 Squat Cleans (115/75 lb.) 15 Burpees 15 [...]
Carry On
Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Turkish Get Up (1 Right, 1 left (unbroken)) WOD Metcon (Time) Rx+ 10 MB Sit-ups (Ball above Head) (30/20 lb.) 50-m [...]
All The Pretty Ladies
Firebird CrossFit – All Levels View Public Whiteboard WOD All The Pretty Ladies (AMRAP – Rounds and Reps) Rx 400-m Run 6 rounds Cindy 400-m Run 3 rounds Mary Fitness 400-m Run 6 [...]
