Firebird CrossFit – All Levels View Public Whiteboard WOD – FBCF Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body [...]
Firebird CrossFit – All Levels View Public Whiteboard WOD – FBCF Metcon (AMRAP – Rounds and Reps) Rx 800-m Run Then: 200-m MB Run (20/14 lb.) 20 MB Front Squats 20 Hip [...]
Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Push Press (3 x 3 ) Increase weight each set Push Press (3 x 1 ) Increase Weight Each Set WOD – FBCF Metcon (AMRAP [...]
Firebird CrossFit – All Levels View Public Whiteboard WOD – FBCF Adrian (Time) 7 Rounds For Time of: 3 Forward Rolls 5 Wall Climbs 7 Toes-To-Bar 9 Box Jumps, 30″In honor of U.S. [...]
Firebird CrossFit – All Levels View Public Whiteboard WOD – FBCF Metcon (Time) Rx+ 30 Russian KB Swings (32/24 kg) 30 Shuttle Runs (20m) 30 Russian KB Swings (32/24 kg) 30 Sit Up Get [...]