Julian 99

 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 – Reps)

Rx+ – Fully Loaded

2 min. Row for Calories

2 min. DB Shoulder to Overhead (45/25 lb.)

2 min. Assault Bike for Calories

2 min. Mb Sit-ups

2 Rounds

Rx – Partially Loaded

2 min. DB Bent-over Row (50/35 lb.) (5each side)

2 min. DB Shoulder to Overhead (50/35 lb)(5 each side)

2 min. Double-unders

2 min. Db Sit-ups

2 Rounds

WOD – Home Gym

Metcon (3 Rounds for time)

On the 0:00…

Round #1:

5 Rounds of “Strict Cindy”/Cindy

50 Single Dumbbell Power Cleans

On the 8:00…

4 Rounds of “Strict Cindy”/Cindy

40 Dumbbell Goblet Squats

On the 16:00…

3 Rounds of “Strict Cindy”/Cindy

30 Alternating Single Arm Squat Clean Thrusters

*1 round of Cindy: 5 pull-ups, 10 push-ups, 15 air squats

WOD- Bodyweight Home

Metcon (3 Rounds for time)

On the 0:00…

Round #1:

5 Rounds of “Sindee”

50 Odd-object Ground to Shoulder

On the 8:00…

4 Rounds of “Sindee”

40 Odd-Object Squats

On the 16:00…

3 Rounds of “Sindee”

30 Odd-Object Thrusters

*1 round of Sindee: 10 Push-ups, 20 Air Squats

Recent Posts

Leave a Comment

Start typing and press Enter to search