MAZE RUNNER
Firebird CrossFit – All Levels View Public Whiteboard WOD – FBCF Metcon (AMRAP – Reps) Rx+ Odd min: Run 200 m Even min: 7 Burpee Pull-ups 10 rounds (20 min.) Rx Odd min: Run 200 [...]
Triple P
Firebird CrossFit – All Levels View Public Whiteboard WOD – FBCF Metcon (Time) Rx+ 10 Burpee Box Jumps (24/20) 250 m Row 10 Deadlifts (225/155 lb.) 3 Rounds Rx 10 Burpee Box Jumps [...]
Power Ranger
Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Power Clean (1 x 3 ) WOD – FBCF Metcon (Time) Rx+ 20 Front Rack Reverse Lunge (95/65 lb.) 15 Power Clean 10 Hang [...]
Over The Top
Firebird CrossFit – All Levels View Public Whiteboard WOD – FBCF Metcon (Time) Rx+/Rx 15 Lateral/ Forward Box Jump-overs (24/20 in.) 25 Wall Ball (20/14 lb.) 4 Rounds WOD – Home [...]
Two Step
Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Split Jerk (7 Sets of 1 (record your heavy single)) WOD – FBCF Metcon (AMRAP – Rounds and Reps) Rx+/Rx 10 [...]
Murph
Firebird CrossFit – All Levels View Public Whiteboard WOD – FBCF Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body [...]
Murph
Firebird CrossFit – All Levels View Public Whiteboard WOD – FBCF Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body [...]
Sure Thing
Firebird CrossFit – All Levels View Public Whiteboard WOD – FBCF Metcon (Weight) Rx+ 4 Bent over row 4 Weighted Ring Dips Every 2 minutes. 8 Rounds Rx 8 DB Bent over row 8 Box Dip [...]
Forest Fire
Firebird CrossFit – All Levels View Public Whiteboard WOD – FBCF Metcon (Time) Rx Run 2 miles Every 400 m, Alternate performing 30 Air Squats, 20 push ups, and 10 PullupsRun 400m – 30 [...]
Ragnarok
Firebird CrossFit – All Levels View Public Whiteboard WOD – FBCF Metcon (AMRAP – Rounds and Reps) Rx+ / Rx 12 DB Lunges (50/35)(35/20 12 Alt. DB Snatch 24 Lateral DB Jump-overs [...]
