Baby needs a new pair of shoes!

 In Workouts of the Day (WODS)

Announcements

Turkey Bowl Sat Nov 25th 9am Retention Basin South of Firebird RSVP
Secret Santa and Christmas Party Sign ups are out! Sign up Now!

Firebird CrossFit – All Levels

WOD

40’s (Time)

Rx+

40’s (Time)

1km Row

40 KB Swing (32/24kgs)

40 Air Squats

40 Ring Pushups

40 Wall ball (30/20lbs)

40 Box Jumps (30/24)

800 meter run

Rx

40’s (Time)

1km Row

40 KB Swing (24/16kgs)

40 Air Squats

40 Ring Pushups

40 Wall ball (20/14lbs)

40 Box Jumps (24/20)

800 meter run

Fitness

40’s (Time)

500m Row

40 KB Swing (24/16kgs)

30 Air Squats

20 Pushups

30 Wall ball (20/14lbs)

40 Box Jumps (24/20)

400 meter run

Recent Posts

Leave a Comment

Start typing and press Enter to search