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Firebird CrossFit – All Levels WOD Metcon (Time) Partner Workout — Relay style RX 5 x 200m Run each 5 x 20 KB Swings each 5 x 20 Floor Hip Extensions 100 MB Situp Throws Fitness 5 x 200m [...]

Firebird CrossFit – All Levels WOD Metcon (Time) RX+ 30 Double Unders 3min Squat Hold 30 Pistols 60 Double Unders 2min Wall Squat Hold 20 Pistols 90 Double Unders 1min Squat Hold 10 Pistols [...]

Firebird CrossFit – All Levels WOD Grace (Time) For Time: 30 Clean and Jerks, 135# / 95# Metcon (Time) RX+ Grace 30 Clean and Jerks (135/95lbs) Rest 5min Light Grace 30 Clean and Jerks [...]

Firebird CrossFit – All Levels Weightlifting Split Squat (4 4 4 4 ) Back Squat (5 5 5 ) WOD Metcon (AMRAP – Reps) Rx As many reps as possible in 4 min Double unders. Every time you [...]

Firebird CrossFit – All Levels WOD Chelsea (AMRAP – Rounds and Reps) Every minute on the minute for 30 minutes: 5 Pull-ups 10 Push-ups 15 SquatsFitness 4 Ring Rows 8 Pushups 12 Air [...]

Firebird CrossFit – All Levels WOD Metcon (Time) RX+ Max 1km Row / 800m Run Rest 3min Max Set Front Squat @ (135/95lbs) Rest 3min Max 500m Row / 400m Run Rest 2min Max Set Front Squat @ [...]

Firebird CrossFit – All Levels WOD Metcon (Time) In Partners: While one person is pulling a sled 200m, the other person is performing RX+ AMRAP 6 DB Step Ups (50/35lbs) 6 DB Hang Cluster 3 [...]

Firebird CrossFit – All Levels WOD Yeti (Time) For time: 25 pull-ups 10 muscle-ups 1.5-mile run 10 muscle-ups 25 pull-upsMark Thomas Urban, 40, was killed on Sept. 27, 2013, during a [...]

Firebird CrossFit – All Levels Weightlifting Power Clean (1 x 5 Unbroken) Power Clean (1 x 3 Unbroken) Power Clean (1 x 1 )

Firebird CrossFit – All Levels WOD Metcon (10 Rounds for reps) RX+ 8 Strict Handstand Pushups 9 V-Ups with MB 10 Jumping Lunges with MB Perform every 2min 10 Rounds RX 8 Handstand Pushups 9 [...]