Back it up
Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Back Squat (1 x 3 ) WOD Metcon (Time) Rx+ 10 Back Squats (155/115 lb.) 80 Double-unders 5 rounds Rx 10 Back Squats [...]
Testing Day #7
Firebird CrossFit – All Levels View Public Whiteboard WOD Jackie’d Up (Time) R x+ 1-k Row 50 Thrusters (95/65 lb.) 30 Chest 2 Bar Pull-ups Jackie (Time) For Time: 1000m Row 50 Thrusters, [...]
Down on the Farm
Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (Time) Rx+ 50-m KB/DB Farmers Carry (50/35) 25 GHD Sit-ups 100-m KB Farmers Carry 30 V-ups 150-m KB Farmers Carry 35 SB [...]
Testing Day #6
Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Power Snatch (1 Rep Max) Power Snatch (1 x 3 )
Matradee
Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (Time) Rx+ 15 Deficit Push-ups (45lb.) 200-m Plate Pinch Carry (25/15 lb.) 200-m OH DB Waiters Carry (50/35) (Left out / [...]
Pig Pen
Firebird CrossFit – All Levels View Public Whiteboard WOD Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 [...]
Buddy WOD
Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (Time) Rx+ Partner Workout P1 Performs 20 Alt. DB Shoulder-to-Overhead P2 Holds a Handstand Switch P1 Performs 20 DB Front [...]
Test Day #4
Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Snatch Balance (Heavy Single) 10 min time cap WOD Amanda (Time) 3 Rounds for time of 9-7-5 reps of: Ring Muscle-ups [...]
Max
Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Squat Snatch (Heavy Three) 10 Min Time Cap Weightlifting Fitness: Power Snatch (Heavy Three) 10 Min Time Cap WOD Metcon [...]
Test Day #3
Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Tempo Front Squats (3,X,1) (3 x 3 ) Tempo Front Squats (3,X,1) WOD AGOGE (AMRAP – Rounds) Rx+ ‘AGOGE’ 5 HSPU 5 Toes [...]
