Workouts of the Day (WODS)

Firebird CrossFit – All Levels WOD Metcon (Time) Rx+ 5-4-3-2-1 Rounds of Cindy 200m Farmers Carry 32/24kg Rx 5-4-3-2-1 Rounds of Cindy 200m Farmers Carry 24/16kg Fitness 3-3-3-2-1 Rounds of [...]

Firebird CrossFit – All Levels WOD Metcon (AMRAP – Reps) Rx+ 200m Run With what time is remaining of 2min, perform AMRAP GHD situps. Rest 1min 4 Rounds 200m Run With what time is [...]

Firebird CrossFit – All Levels Weightlifting Back Squat (1 x 5 ) Back Squat (2 x 3 ) Back Squat (1 x 1 ) Weightlifting Fitness: Back Squat (3 x 5 ) Back Squat (1 x 3 )

Firebird CrossFit – All Levels WOD Metcon (AMRAP – Reps) Rx+ 15sec Thrusters (115/75lbs) Rest 45 seconds 15sec Weighted Pullups (20/10lbs wallball) Rest 45 seconds 15sec Burpees Rest [...]

Firebird CrossFit – All Levels WOD Metcon (AMRAP – Reps) Rx+ In partners: While Partner 1 Rows 500m, Partner 2 performs AMRAP Rope Climbs. Switch While Partner 1 Rows 750m, Partner 2 [...]

Firebird CrossFit – All Levels Weightlifting Clean and Jerk (1 x 3 ) Power Clean + Split Jerk (1 x 3 ) WOD Metcon (AMRAP – Rounds and Reps) Rx+ Part 2: 2 Hang Squat Clean 2 Jerk 2 [...]

Firebird CrossFit – All Levels Weightlifting Overhead Squat (1 x 5) Overhead Squat (3 3 ) Overhead Squat (1 1 1 ) Weightlifting Fitness: Overhead Squat (5 5 5 ) Overhead Squat (3 3 3 )

Firebird CrossFit – All Levels WOD Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press [...]

Firebird CrossFit – All Levels WOD Metcon (Time) Rx+ 6-5-4-3-2-1 Hang Power Snatch (95/65lbs) Chest to Bar Pullup 6-5-4-3-2-1 Front Squat (125/85lbs) Toes to Bar 6-5-4-3-2-1 Deadlift [...]

Firebird CrossFit – All Levels WOD Medball Annie (Time) RX+ MedBall Annie 50-40-30-20-10 Double Unders MB Situps 20/14 WOD Annie (Time) 50-40-30-20-10 Double-unders Sit-ups