Archives

Firebird CrossFit – All Levels View Public Whiteboard WOD – FBCF Metcon (Time) Rx+ Row 2k Then 12 Deadlifts (155/115 lb.) 12 Alt. DB Ground-to- overhead (50/35 lb.) 5 Rounds Rx Row 2k [...]

Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Push Press (Heavy single) As heavy as possible in 15 min WOD – FBCF Metcon (Time) Rx+ 15-10-5 Weighted Pull-ups [...]

Firebird CrossFit – All Levels View Public Whiteboard WOD – Home Gym 5k Run (Time) Max Effort 5k RunGym is closed enjoy your day.

Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Squat Clean and Split Jerk (1 x 3 ) 5 Working sets to get to a heavy three. Do not need to be touch and go WOD – [...]

Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Bench Press (5 X 5 ) WOD – FBCF Metcon (AMRAP – Rounds and Reps) Rx+ 10 Double-unders 5 KB Lunges (24/16 kg) [...]

Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Metcon (Weight) 400 m Sled Drag for time * Use a moderate load that allows the athlete to keep moving for the full 400 m [...]

Firebird CrossFit – All Levels View Public Whiteboard WOD – FBCF Metcon (AMRAP – Reps) Rx+ Minute 1: 5 Back Squats (185/135 lb.) Minute 2: Row 250 m Minute 3: 15 Slam Balls [...]

Firebird CrossFit – All Levels View Public Whiteboard WOD – FBCF Metcon (Time) Rx+ 21-15-9 Lateral Burpees over the Barbell Hang Power Clean & Jerks (115/75 lb.) Rx 21-15-9 [...]

Firebird CrossFit – All Levels View Public Whiteboard WOD – FBCF Metcon (AMRAP – Rounds and Reps) Rx+ 24 Double-unders 12 SA DB Front Squats – R (50/35 lb.) 12 Strict HSPUs 12 [...]

Firebird CrossFit – All Levels View Public Whiteboard WOD – FBCF Sumo Deadlift (7 working sets to a Heavy Single ) WOD – Home Gym Metcon (Weight) DB Suitcase Deadlifts 10-10-10 [...]