Opposites attract

 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

View Public Whiteboard

WOD – FBCF

Brockie Brock (Time)

Rx+ / Rx

7 Snatch (115/85)(95/65)

9 Push Jerk

19 Push Ups

86 Double Unders

5 Rounds

Fitness

7 Snatch 75/55

9 Push Jerk

19 Push Ups

86 Double Unders

5 Rounds

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here

Metcon (Time)

DB Version

16 DB Deadlift

12 DB Hang Power Clean

9 DB Push Press

5 Rounds

WOD – Home Gym

Metcon (Time)

30-20-10:

Alternating Dumbbell Power Snatches (50/35)

Push-ups

Directly Into…

10-20-30:

Alternating Dumbbell Hang Clean and Jerks (50/35)

Burpees

Metcon (AMRAP – Rounds and Reps)

AMRAP 5min

1 Curl + 1 Strict Press (left arm, then right)

1 Curl + 2 Strict Presses (left arm, then right)

1 Curl + 3 Strict Presses (left arm, then right)

Continue to add (1) strict press.

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