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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 [...]

Firebird CrossFit – All Levels View Public Whiteboard WOD CrossFit Total (Total Weight) Back Squat (1 Rep Max)Shoulder Press (1 Rep Max)Deadlift (1 Rep Max)

Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Back Squat (1 x 3 ) WOD Metcon (Time) Rx+ 10 Back Squats (155/115 lb.) 80 Double-unders 5 rounds Rx 10 Back Squats [...]

Firebird CrossFit – All Levels View Public Whiteboard WOD Jackie’d Up (Time) R x+ 1-k Row 50 Thrusters (95/65 lb.) 30 Chest 2 Bar Pull-ups Jackie (Time) For Time: 1000m Row 50 Thrusters, [...]

Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (Time) Rx+ 50-m KB/DB Farmers Carry (50/35) 25 GHD Sit-ups 100-m KB Farmers Carry 30 V-ups 150-m KB Farmers Carry 35 SB [...]

Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Power Snatch (1 Rep Max) Power Snatch (1 x 3 )

Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (Time) Rx+ 15 Deficit Push-ups (45lb.) 200-m Plate Pinch Carry (25/15 lb.) 200-m OH DB Waiters Carry (50/35) (Left out / [...]