Cinco Cinco Cinco
Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (AMRAP – Rounds and Reps) Rx+ 8 DB Hang Power Snatches – L (50/35 lb.) 4 Ring Muscle-up 8 DB Hang Power Snatches – R 4 [...]
Crossfit Games Open 20.1
Firebird CrossFit – All Levels View Public Whiteboard WOD Crossfit Games Open 20.1 (Ages 16-54) (Time) 10 rounds for time of: 8 ground-to-overheads, 95 lb/65lb 10 bar-facing burpees Time [...]
CrossFit Open 20.1 (TBA)
Firebird CrossFit – All Levels View Public Whiteboard WOD Crossfit Games Open 20.1 (Ages 16-54) (Time) 10 rounds for time of: 8 ground-to-overheads, 95 lb/65lb 10 bar-facing burpees Time [...]
Clever as the Devil and twice as pretty.
Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (AMRAP – Rounds and Reps) Rx+ 7 Devils Presses (50/25 lb.) 14 Wall Balls (20/14 lb.) AMRAP 10 min. Straight into: [...]
LOF
Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Deadlift (1 x 3 ) WOD Metcon (Time) Rx+ 24-12-6 Deadlifts (155/115 lb.) Hang Power Cleans Assault Bike Cal. Rx 24-12-6 [...]
Chip “R”
Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (Time) Rx+ 10 Wall Climbs 20 Strict HSPU 30 Parallette Pass-throughs 40 Pull-ups 50 Box Jump Overs (24/20 in.) 60 Hip [...]
Flight 82
Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Front Squat (8 x 2 )
Hold on Tight
Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (AMRAP – Rounds and Reps) Rx+ 90 sec. Barbell Hold (BW) 250-m Row 3min. Barbell Hold 500-m Row AMRAP 20 min. Rx 90 sec [...]
Lumberjack
Firebird CrossFit – All Levels View Public Whiteboard WOD Lumberjack 20 (Time) 20 Deadlifts, 275# Run 400m 20 Kettlebell swings, 70# Run 400m 20 Overhead Squats, 115# Run 400m 20 Burpees [...]
Up and Over
Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (AMRAP – Reps) Rx+ 25 HSPU In what is left of 3 min., perform KB Walking Lunges (32/24 kg). 20 Strict HSPU In what is [...]
