Adam Brown
Firebird CrossFit – All Levels View Public Whiteboard WOD – FBCF AdamBrown (Time) Two Rounds For Time of: 295 pound Deadlift, 24 reps 24 Box jumps, 24″ box 24 Wallball shots, 20 [...]
Almond Joy
Firebird CrossFit – All Levels View Public Whiteboard WOD – FBCF Metcon (Time) Rx+ 500-m Row / 400-m Run 10 Power Clean (185/135 lb.) 3 rounds Rx 500-m Row / 400-m Run 10 Power Clean [...]
Grinder Pit
Firebird CrossFit – All Levels View Public Whiteboard WOD – FBCF Metcon (AMRAP – Reps) Rx+ 3 Power Snatches (115/85 lb.) 6 Back Squats EMOM 20 min. Rx 3 Power Snatches (95/65 [...]
Its a Swing Thing…
Firebird CrossFit – All Levels View Public Whiteboard WOD – FBCF Metcon (AMRAP – Rounds and Reps) Rx+ 12 Burpees 12 Russian KB Swings (24/16 kg.) 12 Weighted Lateral Step-ups [...]
HFS
Firebird CrossFit – All Levels View Public Whiteboard WOD – FBCF Front Squat (7 x 1 ) Front Squat (5 x 3 ) WOD – Home Gym Metcon (Time) 16-12-8-4 DB Clusters (50/35 lb.) DB Hang [...]
Monday
Firebird CrossFit – All Levels View Public Whiteboard WOD – FBCF Metcon (Time) Rx+ 10 x 20-m Shuttle Runs 10 KB Swings (24/16 kg) 10 KB Single-Arm Shoulder-to-Overheads 10 rounds Rx [...]
Farmer Ted
Firebird CrossFit – All Levels View Public Whiteboard WOD – FBCF Metcon (Time) Rx 100 Double-unders 200-m Sled Pull 400-m Farmers Carry 3 rounds Fitness 100 Single-unders 200-m Sled [...]
10 Minute Mile
Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Deadlift (HEAVY SINGLE) Deadlift (1 X 3 ) WOD – FBCF Metcon (AMRAP – Rounds and Reps) RX+ 5 Deadlifts [...]
MInute by Minute
Firebird CrossFit – All Levels View Public Whiteboard WOD – FBCF Metcon (7 Rounds for reps) Rx+ 4 min. DB Thrusters (50/35 lb.) 3 min. Chest-to-Bar Pull-ups 2 min. Weighted Sit-ups 1 [...]
20 something
Firebird CrossFit – All Levels View Public Whiteboard WOD – FBCF Metcon (Time) Rx+ 21-15-9 OH Squats (155/115 lb.) Strict HSPU Rx 21-15-9 OH Squats (135/95 lb.) HSPU Fitness 21-15-9 [...]
