Maze Runner
Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (AMRAP – Rounds and Reps) Rx+ 5 Strict Handstand Push-ups 5 Strict Pull-ups 5 Burpees AMRAP 10 min. Then: Run 1 mile [...]
Jason’s Revenge
Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Deadlift (Heavy Double) WOD Metcon (Time) Rx+ 6-9-12 Deadlifts (315/205 lb.) Devils Presses (50/25 lb.) Rx 6-9-12 [...]
Jack and the Bean Stock
Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (Time) Rx+ 1-k Row Then, 10 Burpee Box Jump Overs (24/20 in.) 1 Legless / 2 Regular Rope Climbs 3 rounds Rx 1-k Row Then, 10 [...]
Thruster Buster
Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Thruster (5 x 3 (Record your heavyset set of 3 ) WOD Metcon (AMRAP – Reps) Rx Tabata Thrusters (65/45 lb.) Fitness [...]
Speed Racer!
Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (AMRAP – Rounds and Reps) Rx+ 20 KB Walking Lunges (24/16 kg) 20 KB Split Cleans (10 each side) 20 Plank KB Taps 20 [...]
Open Season
Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Heaving Snatch Balance (1 x 3 ) WOD Metcon (Time) Rx+ 50 Double-unders 25 Hang Power Snatches 50 Double-unders 20 Power [...]
12 Days of Christmas WOD
Firebird CrossFit – All Levels View Public Whiteboard WOD Nut Cracker 2.0 (Time) 1 – 100 Meter Run 2 – HSPU / Toe Push Up / Knee Push Up 3 – MU/ C2B PU / PU / Jumping PU 4 [...]
Red October
Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (AMRAP – Reps) Rx+ 3 min. Russian KB Swings (32/24 kg) 2 min. Box Jump Overs (24/20 in.) 2 min. MB Bear Hug Step-ups [...]
Muscles Up!!!
Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (Time) Rx+ 8 Toes-to-Bar 8 SA DB Push Presses, R (50/35 lb.) 4 Ring Muscle-ups 8 SA Push Presses, L 7 rounds Rx 8 [...]
Round and Rounds
Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Shoulder Press (3 x 5 ) WOD Metcon (AMRAP – Rounds and Reps) Rx+ 50-m Single Arm KB Farmers Carry (32/24kg.) 100-m [...]
