Workouts of the Day (WODS)

Firebird CrossFit – All Levels View Public Whiteboard WOD SAMAN (Time) 8 Rounds for Time 13 Deadlifts (185lb/125lb) 17 Wall Balls (20lb/14lb) 400m run The Saman Hero WOD will include [...]

Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (Time) Partner Workout Rx 50 Squat Throw MB Over Pull-up rig to each other 50 MB Sit-up Throws 400-m MB Bear Hug Carry [...]

Firebird CrossFit – All Levels View Public Whiteboard WOD DG (AMRAP – Rounds and Reps) 10-Minute AMRAP: 8 Toes-To-Bar 8 Dumbbell Thrusters, 35# 12 Dumbbell Walking Lunges, 35#In honor [...]

Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Weighted Step-ups (5 x 5 ) height of box in comments WOD Metcon (AMRAP – Rounds and Reps) Rx 20 Russian KB [...]

Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (Time) Rx+ 40/30-Cal. Row 30 Deadlifts (155/115 lb.) 20 Lateral Box Jumps (24/20 in.) 5 Rounds Rx 35/25-Cal. Row 30 [...]

Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (Time) Rx+ 7 Bar Muscle-ups 7 Power Clean and Jerks (115/75 lb.) 3 Rounds Rx 7 Chest To Bar Pullups 7 Power Clean and Jerks [...]

Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (Time) Rx+ 9 Back Squats (185/135 lb.) 200-m Run Rest 2 min. 5 Rounds Rx 9 Back Squats (155/95 lb.) 200-m Run Rest 2 min. 5 [...]

Firebird CrossFit – All Levels View Public Whiteboard Metcon (Distance) Get out of the box event – Gym Closed- Workout of the Day Hike Mt. Humphrey’s Flagstaff Rx+ Summit Rx Saddle Fitness [...]

Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (Time) Rx+ / Rx 5/4 Burpee Box Jumps (24/20in box) 20/15 Double-unders 10 Rounds Fitness 4 Burpee Step-ups (20 in.) 15 Speed [...]

Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (AMRAP – Rounds and Reps) Rx+ 1 Strict HSPU 2 Reverse OH Barbell Lunges (95/65 lb.) 2 Strict HSPU 4 OH Barbell Lunge [...]