19.FIVE
Firebird CrossFit – All Levels View Public Whiteboard WOD Crossfit Games Open 19.5 (Ages 16-54) (Time) 33-27-21-15-9 reps for time of: Thrusters 95lb/65lb Chest-to-bar pull-ups Time cap: 20 [...]
Have a Seat
Firebird CrossFit – All Levels View Public Whiteboard Gymnastics Seated Box Jump (Distance) Max height seated box jump WOD Metcon (AMRAP – Reps) Rx+ 30 sec. on/30 sec. off L-sit on [...]
Power Ball
Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (AMRAP – Rounds and Reps) Rx+ 21 Wall Balls (20/14 lb.) 7 Power Snatches (135/95 lb.) 5 Ring Muscle-ups AMRAP 15 min. [...]
Francesca
Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Back Squat (5 x 3 ) WOD Metcon (Time) Rx+ 20-16-10 Single KB Thrusters (16/12 kg.) Pull-ups Rx 20-16-10 Single Arm KB [...]
Ring of Fire
Firebird CrossFit – All Levels View Public Whiteboard WOD 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 [...]
Nineteen.4
Firebird CrossFit – All Levels View Public Whiteboard WOD CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps) 3 rounds of: 10 snatches 95lb/65lb 12 bar-facing burpees Then, rest 3 [...]
Nineteen.4
Firebird CrossFit – All Levels View Public Whiteboard WOD CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps) 3 rounds of: 10 snatches 95lb/65lb 12 bar-facing burpees Then, rest 3 [...]
Just Breath!
Firebird CrossFit – All Levels View Public Whiteboard WOD 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 [...]
Medline Madness
Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (Time) Perform 1 round every 90 sec. Rx+ 12 MB GHD Sit-ups (20/14 lb) 12 Alt. MB Reverse Lunges (20/14 lb., 6 each leg) 12 [...]
Turkey Jerky!
Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Split Jerk (5 x 3 ) WOD Metcon (8 Rounds for reps) Rx+ 5 Strict Pull-ups 5 Strict HSPU EMOM 8 min. Rx 5 Kipping Pull-ups [...]
