Quickie
Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Back Squat (3 x 5 ) WOD Metcon (Time) Rx+ 40 DB Squat Cleans (50/25 lb.) 40 DB Shoulder-to-Overhead 400-m Run Rx 40 DB [...]
Browns Peak Hike
Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (No Measure) Hike the peak for fun
Hipster
Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Thruster (5 x 3 ) WOD Metcon (AMRAP – Reps) Finisher Rx 5 rounds of: 30 sec. ON : 60 sec OFF Max calorie Row
Slammy Whammy
Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (Time) Rx+ 30 Slam Balls (20/15 lb.) 20 Toes-to-Bars 400-m Run 20 Bar Muscle-ups 400-m Run 20 Toes-to-Bars 30 Slam Balls Rx [...]
Snatch, Clean, Jerk
Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (AMRAP – Rounds and Reps) Rx+ 6 Hang Squat Snatches (95/65 lb.) 7 Hang Squat Cleans 8 Split Jerks AMRAP 24 min. Rx 6 [...]
Pulled Pork
Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Weighted Pull-ups (1 x 1 ) Pull-ups (5 x Max Sets ) Thin band strict is prefered if they can’t do a strict pull up. [...]
Cherry Kicker
Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Clean – Thruster Complex (Heavy Single) Power Clean – Squat Clean – Thruster ComplexReps Touch and go [...]
Saturday
Firebird CrossFit – All Levels View Public Whiteboard Metcon Saturday (Time) Rx+ 16 Wall Balls (20/14 lb.) 12 Ring Dips 8 Shoulder-to-Overhead (135/95 lb.) 5 rounds Rx 16 Wall Balls (20/14 [...]
The Five’s
Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (AMRAP – Rounds and Reps) Rx+ In the first 5 min., perform: Run 400 m 100 Double-unders In the second 5 min., perform: [...]
Two Step
Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Weighted Step-ups (4 x 2 (Two Reps each Leg) Put height of step in comments. WOD Metcon (Time) Rx+ 100 Wall Balls (20/14 [...]
