Julian 85

 In Workouts of the Day (WODS)

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State Mandated Temporary Gym Closer 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

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WOD – FBCF

Deadlift (1 x 5 )

Metcon (Time)

Rx+

12 Deadlifts (225/155 lb.)

30-sec. Barbell Hold at top of Deadlift

250-m Row

4 rounds

Rx

12 Deadlifts (185/135 lb.)

30-sec. Barbell Hold at top of Deadlift

250-m Row

4 rounds

Fitness

12 Deadlifts

30-sec. Barbell Hold at top of Deadlift

250-m Row

4 rounds

WOD – Home Gym

Metcon (3 Rounds for time)

Part 1) On the 0:00…

3 Rounds:

20 Jumping Lunges

20 Single Arm Hang Dumbbell Snatches=

Part 2. On the 7:00…

3 Rounds:

20 Jumping Lunges

20 Single Arm Power Cleans=

Part 3. On the 14:00…

3 Rounds:

20 Jumping Lunges

20 Single Arm Dumbbell Thrusters
Score is time for each round, list dumbbell weight in comments. Scale Where needed. On all dumbbell movements, alternate hands every 5 repetitions.

WOD- Bodyweight Home

Metcon (3 Rounds for time)

Part 1) On the 0:00…

3 Rounds:

20 Jumping Lunges

20 Odd-Object Ground-to-Overhead

Part 2) On the 7:00…

3 Rounds:

20 Jumping Lunges

20 Odd-Object Step-Ups

Part 3) On the 14:00…

3 Rounds:

20 Jumping Lunges

20 Odd-Object Thrusters
Score is Time for each round, list your object in comments.

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