Julian 93

 In Workouts of the Day (WODS)

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

View Public Whiteboard

WOD – FBCF

Metcon (AMRAP – Rounds and Reps)

Rx+

45 Kb Swings (24/16 kg.)

45 Box Jumps (24/20 in.)

45 MB Sit-up (Straight Arm) (20/14 lb.)

45 Push-ups

45 Jumping Pull-ups

AMRAP 35 min.

Rx

45 Db Swings (50/35 lb.)

45 Object Jumps

45 Db Sit-up (straight Arm) (50/35 lb.)

45 Push-ups

45 Jump to touch target

AMRAP 35 min.

Fitness

45 ft. Bear Crawl

45 Object Jumps

45 sec. Handstand Hold

45 Push-ups

45 Jump to touch target

AMRAP 30 min.

WOD – Home Gym

Metcon (AMRAP – Rounds and Reps)

60 Double-Unders

30 Dumbbell Reverse Lunges

15 Sit up Get Ups

AMRAP 18 min

WOD- Bodyweight Home

Metcon (AMRAP – Rounds and Reps)

60 Line Hops

30 “Odd-Object” Reverse Lunges

15 Sit up Get Ups

AMRAP 18 min

Recent Posts

Start typing and press Enter to search