Get out of the box event!
Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (No Measure) Volleyball!Box Closed!
500 x 5
Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (Time) Rx Row 500 m 50 Air Squats Row 500 m 50 MB Russian Twists (14/10 lb.) Row 500 m 50 Sit-ups Row 500 m 50 Box Jumps [...]
5 x 5
Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Back Squat (5 x 5 ) WOD Metcon (AMRAP – Reps) Rx+ 25 Double-unders 20-Sec. Handstand Hold EMOM 5 min. 1 min. Rest 5 [...]
Grinder
Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (Time) Rx+ 100 KB Goblet Squats (24/16 kg.) Every time you break, perform: 20 Groiners 8min Time Cap 50 DB Plank Rows (50/35 [...]
Press-ipice
Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Shoulder Press (3 x 3) Shoulder Press (3 x 1 ) WOD Metcon (AMRAP – Rounds and Reps) Rx+ 3-6-9-12-15 … DB Push [...]
Road Runner, Beep Beep!
Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (Time) Rx+ 27 x 20-m Shuttle Run 24 Burpee Knees-to-Elbows 21 (SA) DB Hang Clean and Jerks (50/35 lb.) 18 x 20-m Shuttle Run [...]
Balls To The Wall
Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (Time) Rx+ 50-40-30-20 Wall Balls (20/14 lb.) Box Jumps (24/20 in.) Rx 50-40-30 Wall Balls (20/14 lb.) Box Jumps (24/20 in.) [...]
Dirty 30!
Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (AMRAP – Rounds and Reps) Rx+ 30/20 cal. Assault Bike 20 Hang Power Snatches (115/85 lb.) 10 Strict Pull-ups 600-m [...]
Hold It Now
Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Front Squat (5 x 3 ) WOD Metcon (Time) Rx+ In Partners (10 min time cap) 100-cal. Row P1 rows while P2 holds the top of a [...]
Double Trouble
Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Overhead Squat (3 x 5 ) WOD Metcon (AMRAP – Rounds and Reps) Rx+ 35 Double-unders 200-m Run 35 Double-unders 25 [...]
