Firebird CrossFit – All Levels View Public Whiteboard WOD – FBCF Metcon (Time) Rx+ Max 1-k Row+ / 800m Run Rest 3 min. Max Set Front Squats (135/95 lb.) Rest 3 min. Max 500-m Row / [...]
Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Power Clean (1 x 5 ) Power Clean (1 x 3 ) Power Clean (1 x 1 ) WOD – FBCF Metcon (Time) 25 HSPUScale to something [...]
Firebird CrossFit – All Levels View Public Whiteboard WOD – FBCF Metcon (3 Rounds for time) Rx+ Between Min. 0-5, complete: 400-m Run 20 Power Snatches (75/55 lb.) 15 x Shuttle Run [...]
Firebird CrossFit – All Levels View Public Whiteboard weightlifting Front Squat (4 x 4 ) WOD – FBCF Metcon (Time) 100 DB Double Heel Taps Every time you break, perform 10 Sit-ups. [...]
Firebird CrossFit – All Levels View Public Whiteboard WOD – FBCF Yeti (Time) For time: 25 pull-ups 10 muscle-ups 1.5-mile run 10 muscle-ups 25 pull-upsMark Thomas Urban, 40, was [...]