0 By Firebird CrossFit In Workouts of the Day (WODS)Posted September 30, 2020ROCKY ROADFirebird CrossFit – All Levels View Public Whiteboard WOD – FBCF Metcon (AMRAP – Rounds and Reps) Rx+ / Rx 10 Burpee Box Jumps 10 DB Walking Lunges (50/35)(35/20 lb.) 20 [...] READ MORE
0 By Firebird CrossFit In Workouts of the Day (WODS)Posted September 29, 2020LOS PINOSFirebird CrossFit – All Levels View Public Whiteboard Weightlifting Sumo Deadlift (5 X 3 ) WOD – FBCF Metcon (Time) Rx 30 Med Ball Sit ups (straight arm) (20/14) 50 Lateral Plate [...] READ MORE
0 By Firebird CrossFit In Workouts of the Day (WODS)Posted September 28, 2020Lake CreekFirebird CrossFit – All Levels View Public Whiteboard WOD – FBCF Metcon (Time) Rx+ / Rx 25 Pull-ups 35 Hang Power Snatches (95/65) (75/45) 50 Wall Balls (20/14 lb.) Rest 2 min. 50 [...] READ MORE
0 By Firebird CrossFit In Workouts of the Day (WODS)Posted September 26, 2020Adam BrownFirebird CrossFit – All Levels View Public Whiteboard WOD – FBCF AdamBrown (Time) Two Rounds For Time of: 295 pound Deadlift, 24 reps 24 Box jumps, 24″ box 24 Wallball shots, 20 [...] READ MORE
0 By Firebird CrossFit In Workouts of the Day (WODS)Posted September 25, 2020Almond JoyFirebird CrossFit – All Levels View Public Whiteboard WOD – FBCF Metcon (Time) Rx+ 500-m Row / 400-m Run 10 Power Clean (185/135 lb.) 3 rounds Rx 500-m Row / 400-m Run 10 Power Clean [...] READ MORE
0 By Firebird CrossFit In Workouts of the Day (WODS)Posted September 24, 2020Grinder PitFirebird CrossFit – All Levels View Public Whiteboard WOD – FBCF Metcon (AMRAP – Reps) Rx+ 3 Power Snatches (115/85 lb.) 6 Back Squats EMOM 20 min. Rx 3 Power Snatches (95/65 [...] READ MORE
0 By Firebird CrossFit In Workouts of the Day (WODS)Posted September 23, 2020Its a Swing Thing…Firebird CrossFit – All Levels View Public Whiteboard WOD – FBCF Metcon (AMRAP – Rounds and Reps) Rx+ 12 Burpees 12 Russian KB Swings (24/16 kg.) 12 Weighted Lateral Step-ups [...] READ MORE
0 By Firebird CrossFit In Workouts of the Day (WODS)Posted September 22, 2020HFSFirebird CrossFit – All Levels View Public Whiteboard WOD – FBCF Front Squat (7 x 1 ) Front Squat (5 x 3 ) WOD – Home Gym Metcon (Time) 16-12-8-4 DB Clusters (50/35 lb.) DB Hang [...] READ MORE
0 By Firebird CrossFit In Workouts of the Day (WODS)Posted September 21, 2020MondayFirebird CrossFit – All Levels View Public Whiteboard WOD – FBCF Metcon (Time) Rx+ 10 x 20-m Shuttle Runs 10 KB Swings (24/16 kg) 10 KB Single-Arm Shoulder-to-Overheads 10 rounds Rx [...] READ MORE
0 By Firebird CrossFit In Workouts of the Day (WODS)Posted September 19, 2020Farmer TedFirebird CrossFit – All Levels View Public Whiteboard WOD – FBCF Metcon (Time) Rx 100 Double-unders 200-m Sled Pull 400-m Farmers Carry 3 rounds Fitness 100 Single-unders 200-m Sled [...] READ MORE