0 By Firebird CrossFit In Workouts of the Day (WODS)Posted March 18, 2024All Levels – Tue, Mar 19Firebird CrossFit – All Levels Weightlifting Back Squat (5 x 3 ) WOD – FBCF Metcon (Time) Rx+ 21-15-9 Single KB Thrusters (24/16 kg.) Pull-ups Rx 21-15-9 Single Arm KB Thrusters [...] READ MORE
0 By Firebird CrossFit In Workouts of the Day (WODS)Posted March 17, 2024All Levels – Mon, Mar 18Firebird CrossFit – All Levels WOD – FBCF Metcon (Time) Rx+ 100 Single-unders 25 Firebreathers (50/35 lb.) 100 Single-unders 50 KB Swings (24/16 kg) 100 Single-unders Rx 100 [...] READ MORE
0 By Firebird CrossFit In Workouts of the Day (WODS)Posted March 15, 2024All Levels – Sat, Mar 16Firebird CrossFit – All Levels WOD – FBCF Josh (Time) For Time 21 Overhead Squats (95/65 lb) 42 Pull-Ups 15 Overhead Squats (95/65 lb) 30 Pull-Ups 9 Overhead Squats (95/65 lb) 18 [...] READ MORE
0 By Firebird CrossFit In Workouts of the Day (WODS)Posted March 14, 2024All Levels – Fri, Mar 15Firebird CrossFit – All Levels WOD – FBCF CrossFit Games Open 24.3 Rx (Ages 16-54) (Time) All for time: 5 rounds of: 10 thrusters, weight 1 10 chest-to-bar pull-ups Rest 1 minute, [...] READ MORE
0 By Firebird CrossFit In Workouts of the Day (WODS)Posted March 13, 2024All Levels – Thu, Mar 14Firebird CrossFit – All Levels WOD – FBCF Metcon (Time) Rx+ 800-m Run 20 OH Squats (95/65 lb.) 1-k Row 20 Power Snatches 40/30 Cal. Assault Bike 20 Hang Power Cleans Rx 800-m Run 20 [...] READ MORE
0 By Firebird CrossFit In Workouts of the Day (WODS)Posted March 12, 2024All Levels – Wed, Mar 13Firebird CrossFit – All Levels WOD – FBCF Metcon (Time) Rx+ 12 GHD Sit-ups 12 Alt. MB Reverse Lunges (20/14 lb., 6 each leg) 12 Box Jumps (20 in.) 10 rounds Rx 12 GHD MB Sit-ups [...] READ MORE
0 By Firebird CrossFit In Workouts of the Day (WODS)Posted March 11, 2024All Levels – Tue, Mar 12Firebird CrossFit – All Levels Weightlifting WOD – FBCF Split Jerk (5 x 3 ) Metcon (AMRAP – Rounds and Reps) Rx+ 5 Strict Pull-ups 5 Strict HSPU EMOM 8 min. Rx 5 Kipping [...] READ MORE
0 By Firebird CrossFit In Workouts of the Day (WODS)Posted March 10, 2024All Levels – Mon, Mar 11Firebird CrossFit – All Levels WOD – FBCF Metcon (Time) Rx+ 5 Deadlifts (275/185 lb.) 30 sec. Barbell Hold at top of Deadlift 12 Burpees Over the Bar 15 KB Goblet Squats (24/16 kg) 5 [...] READ MORE
0 By Firebird CrossFit In Workouts of the Day (WODS)Posted March 8, 2024All Levels – Sat, Mar 9Firebird CrossFit – All Levels WOD – FBCF READ MORE
0 By Firebird CrossFit In Workouts of the Day (WODS)Posted March 8, 2024All Levels – Sat, Mar 9Firebird CrossFit – All Levels WOD – FBCF Metcon (AMRAP – Rounds and Reps) Rx+ In Partners: 6 SDHP (115/75 lb.) 6 Alt. Front-rack Lunges 8 rounds (4 each) 400-m Barbell Carry [...] READ MORE