Fitness Testing Day #2
Firebird CrossFit – All Levels View Public Whiteboard 40’s (Time) Rx+ 40’s (Time) 1km Row 40 KB Swing (32/24kgs) 40 Air Squats 40 Ring Pushups 40 Wall ball (30/20lbs) 40 Box [...]
The Day After
Firebird CrossFit – All Levels View Public Whiteboard WOD – FBCF Metcon (Time) Rx+ / Rx 15 DB Suitcase Deadlifts (R) 30 sec. Single-Hand DB Hold 10 Burpee over the DB 15 DB Suitcase [...]
Fitness Testing Day #1
Firebird CrossFit – All Levels View Public Whiteboard WOD 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 armor, wear [...]
Box Closed / Rest day.
Firebird CrossFit – All Levels View Public Whiteboard
End Game
Firebird CrossFit – All Levels View Public Whiteboard WOD – FBCF Metcon (AMRAP – Rounds and Reps) Rx+ 20 Air Squats 20 Ring Push ups 20 SDHP (95/65lbs) 20 GHD Hip Extension [...]
Hold the Door!
Firebird CrossFit – All Levels View Public Whiteboard WOD – FBCF Metcon (3 Rounds for reps) Rx+/Rx 1min Assault Bike 30sec Rest 45sec Handstand hold 15sec Rest 1min Assault Bike 30sec [...]
Double D’s
Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Sumo Deadlift (3 x 5 ) Weighted Bar Dip (3 x 5 ) Bar Dip (3 x 5 ) Bar Dip
Picnic
Firebird CrossFit – All Levels View Public Whiteboard WOD – FBCF Metcon (Time) Rx+ 6 Toes to Bar 6 DB Front Squats (50/35lbs) 5 Rounds Rest 3min 6 Toes to Bar 6 Hang Power Clean [...]
Easy Peasy
Firebird CrossFit – All Levels View Public Whiteboard WOD – FBCF ‘Easy’ Mary (AMRAP – Rounds and Reps) Complete as many rounds in 20 minutes as you can of: 5 [...]
Pushy
Firebird CrossFit – All Levels View Public Whiteboard WOD – FBCF Metcon (Time) RX+/Rx 12 Def HSPU (45/25)/ 12 HSPU 10 Single arm DB Overhead Walking Lunges (each arm)(50/35)(35/25) 8 [...]
