Workouts of the Day (WODS)

Firebird CrossFit – All Levels View Public Whiteboard WOD – FBCF 5k Row (Time) Max Effort 5k Row 5k Run (Time) Max Effort 5k Run

Firebird CrossFit – All Levels View Public Whiteboard WOD – FBCF Metcon (Time) Rx+ / Rx 30-20-10 Lateral Barbell Jumps (double reps) KB Heel Taps (16/12kg) Deadlift (115/85 lb.) [...]

Firebird CrossFit – All Levels View Public Whiteboard Metcon 1-Mile Run (Time) Max Effort 1-Mile Run WOD – FBCF Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14#

Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Weighted Pull-ups (5-4-3-2-1) Pull-ups (5 Sets max Reps (band Ok)) WOD – FBCF Metcon (4 Rounds for reps) Rx+ 1 min. [...]

Firebird CrossFit – All Levels View Public Whiteboard WOD – FBCF CrossFit Total (Total Weight) Back Squat (1 Rep Max)Shoulder Press (1 Rep Max)Deadlift (1 Rep Max)

Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Back Squat (1 x 3 ) WOD – FBCF Metcon (Time) Rx+ 10 Back Squats (155/115 lb.) 80 Double-unders 5 rounds Rx 10 Back [...]

Firebird CrossFit – All Levels View Public Whiteboard WOD – FBCF 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 [...]

Firebird CrossFit – All Levels View Public Whiteboard WOD – FBCF Metcon (Time) Rx+ 400-m Run 30 Slam Balls (20/15 lb.) 400-m Run 30 MB V-ups (20/14 lb.) 400-m Run 60 MB (Bear-hug) [...]

Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Power Snatch (1 Rep Max)

Firebird CrossFit – All Levels View Public Whiteboard WOD – FBCF Metcon (Time) Rx+ 15 Deficit Push-ups (45lb.) 200-m DB Farmers Carry (50/35lb.) (Left out / Right back) 100-m OH DB [...]