10 Or Less
Firebird CrossFit – All Levels View Public Whiteboard WOD – FBCF Metcon (Time) Rx+ 10 HSPUs 8 Power Snatches (155/115 lb.) 6 Burpee Box Jump Overs (24/20) 4 Squat Snatches 3 rounds Rx [...]
Blue Falcon
Firebird CrossFit – All Levels View Public Whiteboard WOD – FBCF Metcon (3 Rounds for time) Rx+ In partners, perform every 7 min.: Row 600 m (total) 200-m DB Carry (50lb/35lb-Two DB) [...]
Bumper
Firebird CrossFit – All Levels View Public Whiteboard WOD – FBCF Metcon (Time) Rx+ 6-9-12-15-18-21 Plate Squats (25/15 lb.) Plate Sit-ups 100-m Plate Carry Rx 6-9-12-15-18-21 Plate [...]
Jump Around
Firebird CrossFit – All Levels View Public Whiteboard WOD – FBCF Metcon (Time) Rx+ 75 Double-unders 400-m Run 25 Toes-to-bars 3 rounds Rx 50 Double-unders 400-m Run 20 Toes-to-bars 3 [...]
Jenky
Firebird CrossFit – All Levels View Public Whiteboard WOD – FBCF Squat Clean and Split Jerk (1 x 5 ) Squat Clean and Split Jerk (1 x 3 ) Squat Clean and Split Jerk (1 x 1 )
Upside Up
Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Overhead Squat (3 x 5 ) WOD – FBCF Metcon (AMRAP – Rounds and Reps) Rx+ 4 Barbell Back Rev. Lunges + 4 OH [...]
Check List
Firebird CrossFit – All Levels View Public Whiteboard WOD – FBCF Metcon (Time) Rx+ 1k Row 80 KB Swings (24/16 kg) 60 Push-ups 40 Jumping Pull-ups 20 KB Snatches 10 Clapping Push-ups [...]
Rings of Fire
Firebird CrossFit – All Levels View Public Whiteboard WOD – FBCF Metcon (AMRAP – Rounds and Reps) Rx+ 50 MB Hug Squats (20/14 lb.) 40 Russian KB Swings (32/24 kg) 30 Ring Dips [...]
Goody
Firebird CrossFit – All Levels View Public Whiteboard WOD – FBCF Metcon (Time) Rx+ 50 Double-unders 30 Toes-to-bars 20 Squat Snatches (95/65 lb.) 30 Toes-to-bars 50 Double-unders Rx [...]
slooF lirpA
Firebird CrossFit – All Levels View Public Whiteboard WOD – FBCF Metcon (Time) Rx+ 3 Ring Muscle-ups 6 Handstand Push-ups 9 GHD Sit-ups 12 Hip Extensions 7 rounds Rx 3 Bar Muscle-ups [...]
