Ghost Protocol
Firebird CrossFit – All Levels View Public Whiteboard WOD Pumpkin Patch (AMRAP – Rounds and Reps) Rx+/ Rx (30/20) (20/14) 13 Pumpkin Deadlifts 13 OH Pumpkin Lunges 13 Pumpkin Goblet [...]
RRJ Repeat.
Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (AMRAP – Rounds and Reps) Rx 100-m Run 100-m Row 20 Double-unders 200-m Run 200-m Row 40 Double-unders Each round, add [...]
Minute by Minute
Firebird CrossFit – All Levels View Public Whiteboard Metcon (Time) Rx+ 0-3 min. Perform: 30 Bar Facing Burpees Over Barbell 3-6 min. Perform: 40 Overhead Squats (95/65 lb.) 6-9 min. [...]
Samich
Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (Time) Rx+ 60/40 cal. Assault Bike 4 Clusters (155/115 lb.) 8 Strict Chest-to-Bar Pull-ups 5 rounds 60/40 cal. Assault Bike [...]
Snatcherday
Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (Time) Rx+ 21-15-9 Squat Snatches (95/65 lb.) Burpee Plate Jumps (45 lb.) Rest 2 min. 11-9-6 Squat Snatches (115/75 lb.) [...]
Crossfit Games Open 20.3
Firebird CrossFit – All Levels View Public Whiteboard WOD Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time) 21 deadlifts 225/155 lb 21 handstand push-ups 15 deadlifts 225/155 lb 15 [...]
Rack em up
Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (Time) Rx+ 15 Front Squats (115/75 lb.) 12 DB Hang Split Cleans (50/35 lb.) 60-sec. Front-Rack Hold 5 rounds Rx 15 Front [...]
Just a Minute
Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (AMRAP – Reps) Rx+ 1 min. Double-unders 2 min. KB Swings (24/16 kg) 1 min. Double-unders 1 min. Rest 1 min. [...]
Runaway Train
Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (Time) Rx+ 400-m Run 20 Wall Balls (30/20 lb.) 300-m MB Carry Rest 1 min 3 Rounds Rx 400-m Run 20 Wall Balls (20/14 lb.) [...]
60/40
Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Split Jerk (5 x 1 ) WOD HSPU Challenge (Time) Rx+: 25 reps Rx: 15 reps fitness Max HS Hold or 30 Push Ups 5 Min time Cap
