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Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Bench Press (1 Rep Max) Bench Press (1 x 3 ) WOD 1-Mile Run (Time) Max Effort 1-Mile Run

Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (Time) Rx 200-m Row 10 Burpee Lateral Jump over Rower 1 min. Rest 10 Rounds Fitness 200-m Row 10 Burpee 1 min. Rest 8 Rounds

Firebird CrossFit – All Levels View Public Whiteboard WOD Push-ups (Max Set) Sumo Deadlift (1 Rep Max) Sumo Deadlift (1 x 3 )

Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (AMRAP – Reps) Rx Tabata Jumping Air Squats Mountain Climbers 2 min rest 50-40-30-20-10 Unbroken Weighted Abmat [...]

Firebird CrossFit – All Levels View Public Whiteboard WOD The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for [...]

Firebird CrossFit – All Levels View Public Whiteboard WOD

Firebird CrossFit – All Levels View Public Whiteboard WOD 5k Row (Time) Max Effort 5k Row 5k Run (Time) Max Effort 5k Run 3k Row (Time) Max Effort 3000m Row 3k Run (Time) Max Effort 3k Run

Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (Time) Rx+ 30-20-10 Lateral Barbell Jumps (double reps) KB Heel Taps (16/12kg) Deadlift (115/85 lb.) Rest 2 min. 10-20-30 [...]

Firebird CrossFit – All Levels View Public Whiteboard WOD Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14# Metcon 1-Mile Run (Time) Max Effort 1-Mile RunWe are testing the one mile [...]

Firebird CrossFit – All Levels View Public Whiteboard weightlifting Weighted Pull-ups (5-4-3-2-1 ) Pull-ups (5,4, 3, 2, 1.) WOD Metcon (AMRAP – Reps) Rx+ 1 min. Burpee Broad Jumps 1 [...]