Balls to the Wall
Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Bench Press (1 x 5 ) WOD Metcon (Time) Rx+ 100 Wall Balls (20/14 lb.) 50 Box Jumps (30/24 in.) 50 Push Ups 50/35 Cal. Row [...]
Crossfitty
Firebird CrossFit – All Levels View Public Whiteboard WOD CrossFit Games Open 17.5 (Time) 10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute time cap CrossFit Games [...]
Body Weight
Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Deadlift (1 x 3 ) WOD Christine (Time) 3 Rounds for time: 500m Row 12 Deadlifts, bodyweight 21 Box Jumps, [...]
I’ve got the Power
Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (Time) Rx+ 20 Power Cleans 30 Alt. DB Hang Power Snatches 15 Power Cleans 30 Plate OH Sit-ups (25/15 lb.) 10 Power Cleans 30 [...]
Sin’D
Firebird CrossFit – All Levels View Public Whiteboard WOD Weightlifting Overhead Squat (1 x 3 ) Metcon (Time) Rx+ 5 Chest To Bar Pull-ups 10 Push-ups 15 Air Squats 12 rounds Rx 5 Pull-ups [...]
Pressed for Time
Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Shoulder Press (1 x 3 ) WOD Metcon (AMRAP – Reps) Rx+ Odd min.: Run 200 m Even min.: 12 Ball Slams 20/15 4 rounds [...]
Bootyfull
Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Back Squat (5 x 3 ) WOD Metcon (AMRAP – Reps) Rx Max set Bodyweight Back Squat Fitness Max set 3/4, 1/2, or 1/4 [...]
IGYG
Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (AMRAP – Rounds and Reps) Rx In partners: 10 Wall Balls (20/14 lb.) 10 V-ups 20 Lateral BB Jumps *Only one person [...]
Chopper
Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Bench Press (5 x 5 ) Bent Over Row (5 x 5 )
30 seconds out
Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Hang Clean (1 x 1 ) Hang Power Clean (1 x 1 ) WOD Metcon (AMRAP – Reps) Rx+ 30 sec. Hang Squat Cleans (135/95 lb.) [...]
