Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (AMRAP – Rounds and Reps) Rx+ 20 Lateral Burpees Over the Barbell 20 KB Swings (24/16 kg) 10 Shoulder-to-Overhead [...]
Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Front Squat (1 x 5 ) WOD Metcon (Time) Rx+ 21-15-9 Front Squats (185/125 lb.) 50-ft. Handstand Walk Rx 21-15-9 Front [...]
Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (Time) Rx+ / Rx Run 800 m 20 Pull-ups Run 800 m 10 Bar MU / 15 Chest 2 Bar Pullups Run 800 m Fitness Run 800 m 20 Ring Rows [...]
Firebird CrossFit – All Levels View Public Whiteboard WOD Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots [...]
Firebird CrossFit – All Levels View Public Whiteboard WOD Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots [...]
Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Power Clean (1 x 5 ) WOD Metcon (AMRAP – Reps) Rx+ 4 min. BB Power Cleans 4 min. DB Hang Power Cleans 4 min. BB [...]