Julian 113
Announcements
State Mandated Temporary Gym Closure In Effect. We are taking this day by day. Stay Strong Firebird Family. We will be updating information as we receive it.
Firebird CrossFit – All Levels
WOD – FBCF
Metcon (AMRAP – Reps)
Tabata
Rx+ – Fully Loaded
Lateral Box Jump Overs (20 in.)
Ring L-Sit
Sit-ups
Box Jump Overs (20 in.)
Rx – Partially Loaded
Lateral Object Jump Overs
DB L-Sit
Sit-ups
Object Jump Overs
That is 4 min. per movement, 16 min. Total.
WOD – Home Gym
Metcon (2 Rounds for time)
For Time:
21 Burpees
1 Round of “Dumbbell DT”
18 Burpees
1 Round of “Dumbbell DT”
15 Burpees
1 Round of “Dumbbell DT”
12 Burpees
1 Round of “Dumbbell DT”
For Time:
21 Air Squats Hops Over Dumbbell
1 Round of “Dumbbell DT”
18 Air Squats Hops Over Dumbbell
1 Round of “Dumbbell DT”
15 Air Squats Hops Over Dumbbell
1 Round of “Dumbbell DT”
12 Air Squats Hops Over Dumbbell
1 Round of “Dumbbell DT”
* 1 Round of “Dumbbell DT” is:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
No Measure
3 Sets:
:30 Seconds Bent Over Row Hold (Right)
:30 Seconds Bent Over Row Hold (Left)
:30 Seconds Overhead Hold (Right)
:30 Seconds Overhead Hold (Left)
Rest 1 Minute Between Sets
WOD- Bodyweight Home
Metcon (2 Rounds for time)
For Time:
21 Burpees
1 Round of “Odd Object DT”
18 Burpees
1 Round of “Odd Object DT”
15 Burpees
1 Round of “Odd Object DT”
12 Burpees
1 Round of “Odd Object DT”
For Time:
21 Air Squats Hops Over Object
1 Round of “Odd Object DT”
18 Air Squats Hops Over Object
1 Round of “Odd Object DT”
15 Air Squats Hops Over Object
1 Round of “Odd Object DT”
12 Air Squats Hops Over Object
1 Round of “Odd Object DT”
*1 Round of “Odd Object DT” goes as follows:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
No Measure
3 Sets:
:30 Seconds Bent Over Row Hold (Right)
:30 Seconds Bent Over Row Hold (Left)
:30 Seconds Overhead Hold (Right)
:30 Seconds Overhead Hold (Left)
Rest 1 Minute Between Sets
