Bar T
Firebird CrossFit – All Levels View Public Whiteboard WOD – FBCF Metcon (AMRAP – Rounds and Reps) Rx+ 1-2-3-4-5-6-7-8….. Burpee Bar Muscle-ups Hang Squat Snatches (115/75 lb.) [...]
Weekender
Firebird CrossFit – All Levels View Public Whiteboard WOD – FBCF Metcon (AMRAP – Reps) Rx Accumulate as many reps as possible 1 min. Shuttle Runs (10 Yards) 1 min. Box Jumps [...]
Milk Man
Firebird CrossFit – All Levels View Public Whiteboard WOD – FBCF Metcon (Time) Rx+ 50 Walking Lunges(50/35) 40 Weighted Sit-ups 30 Alt. Pistols Rx 50 Walking Lunges (35/20) 40 [...]
Opposites attract
Firebird CrossFit – All Levels View Public Whiteboard WOD – FBCF Brockie Brock (Time) Rx+ / Rx 7 Snatch (115/85)(95/65) 9 Push Jerk 19 Push Ups 86 Double Unders 5 Rounds Fitness 7 [...]
Hellelujah
Firebird CrossFit – All Levels View Public Whiteboard WOD – FBCF Metcon (AMRAP – Rounds and Reps) Rx 25 Push-ups 25 Double-unders 1-min. Plank Hold 25 Double-unders 25 Mountain [...]
Space Cadet
Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Power Snatch (1 x 5 ) Power Snatch (1 x 3 ) Power Snatch (1 x 1 ) WOD – FBCF Metcon (Time) 10 Power Snatches (95/65 [...]
Straight into Quarantine
Firebird CrossFit – All Levels View Public Whiteboard WOD – FBCF Metcon (AMRAP – Reps) Rx+ 2 min. Squat Cleans (115/75 lb.) 2 min. Pull-ups 2 min. Jerks 2 min. Handstand [...]
Deadly
Firebird CrossFit – All Levels View Public Whiteboard WOD – FBCF Roy (Time) 5 Rounds for time of: 15 Deadlifts, 225/155 20 Box Jumps, 24″/20″ 25 Pull-upsIn honor of Marine [...]
Friyay!
Firebird CrossFit – All Levels View Public Whiteboard WOD – FBCF Metcon (AMRAP – Reps) Rx+/Rx 30 sec. Row for Cals. 30 sec. Rest 30 sec. Ring Dips 30 sec. Rest 30 sec. DB Row + [...]
Thrusterday
Firebird CrossFit – All Levels View Public Whiteboard weightlifting Thruster (5 x 3 ) WOD – FBCF Metcon (Time) Rx 25 Wallballs (20/14) 5 Rounds 1 to 1 work rest WOD – Home Gym [...]
