Cluster Buster
Firebird CrossFit – All Levels View Public Whiteboard WOD – FBCF Metcon (AMRAP – Reps) Rx+ 0-5min Row Max Cal. 5-10min 30 Cluster (115/85lbs) 10-15min Assault Bike 40/30 cal. [...]
Hallowod
Firebird CrossFit – All Levels View Public Whiteboard WOD – FBCF Halloween – Zombies vs. Humans (AMRAP – Reps) Rx+ Min. 1: Zombie performs AMRAP Chest-to-Bar Pull-ups [...]
Deadly Hallows
Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Deadlift (3 x 5 ) WOD – FBCF Metcon (Time) Rx+ 150 KB Swings (24/16kg) *Every time you put the KB down, perform 10 [...]
JJ Flash
Firebird CrossFit – All Levels View Public Whiteboard WOD – FBCF Metcon (Time) Rx+ 60 Double Unders 30 Box Jumps (20″) 15 Burpees 5 Rounds Rx 50 Double Unders 25 Box Jumps (20″) 12 [...]
Runaway Train
Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Back Squat (5 x 3 ) Weightlifting Fitness: Back Squat (5 x 5 ) WOD – FBCF 1-Mile Run (Time) Max Effort 1-Mile Run [...]
10:30
Firebird CrossFit – All Levels View Public Whiteboard WOD – FBCF Metcon (Time) Rx+ 10 Rope Climbs 30 Slam Balls (20/15) 30 Burpee Box Jump overs (30/24) 30 Alt. DB Power Snatches [...]
Rope A Dope
Firebird CrossFit – All Levels View Public Whiteboard WOD – FBCF Metcon (Time) Rx+ 6 Power Clean and Jerks (185/135 lb.) 1 Legless / 2 Rope Climbs 400-m Run 5 rounds Rx 6 Power Clean [...]
Head over Heels
Firebird CrossFit – All Levels View Public Whiteboard WOD – FBCF Metcon (Weight) Rx+ /Rx 3 OH Squat @ 80/70% EMOM for 5min rest 2min Fitness 3 OH Squat Every 90sec for 4 rounds [...]
Fight Gone Bad
Firebird CrossFit – All Levels View Public Whiteboard WOD – FBCF Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# [...]
RF
Firebird CrossFit – All Levels View Public Whiteboard WOD – FBCF Metcon (Time) Rx+ 30-20-10 Deadlifts (185/155 lb.) Hang Power Cleans (95/65 lb.) Run (400m) Rx 30-20-10 Deadlifts [...]
