42
Firebird CrossFit – All Levels WOD – FBCF Metcon (Weight) Rx Squat Snatch 2-4-2-4-2-4 Fitness Power Snatch 2-4-2-4-2-4Score Lowest load lifted
Double Trouble
Firebird CrossFit – All Levels WOD – FBCF Metcon (Time) Rx+ 21-15-9 Thrusters (95/65 lb.) Pull-ups Two Rounds Rx 21-15-9 Thrusters (75/45 lb.) Pull-ups Two Rounds Fitness 21-15-9 [...]
BLTN
Firebird CrossFit – All Levels WOD – FBCF Metcon (AMRAP – Reps) Rx+ 300m Run Max Presses (95/65 lb.) Max Push Presses Max Push Jerks 4 rounds Rx 300m Run Max Presses (75/45 lb.) [...]
Double Trouble
Firebird CrossFit – All Levels Weightlifting Overhead Squat (1 x 2 ) WOD – FBCF Metcon (Time) Rx+ 21-15-9-6 Front Rack Reverse Lunges (135/95 lb.) Box Jump Overs (30/24 in.) Rx [...]
Press and Boots
Firebird CrossFit – All Levels Weightlifting Shoulder Press (5 x 3 ) WOD – FBCF Metcon (Time) Rx+ 12 SDHPs (95/65 lb.) 24 Push-ups 3 rounds *Every minute perform 20 Lateral Bar Jumps [...]
Blue Falcon
Firebird CrossFit – All Levels WOD – FBCF Metcon (AMRAP – Reps) AMRAP 16 Air Squats Box Jumps (20) Burpees Double Unders Jumping Lunges KBS (16/12) Mountain Climbers Pull-ups [...]
Crossfitty
Firebird CrossFit – All Levels WOD – FBCF Metcon (AMRAP – Rounds and Reps) Rx+ 10 min. AMRAP 3 Thrusters 3 Chest-to-bar Pull-ups 6 Thrusters 6 Chest-to-bar Pull-ups 9 Thrusters [...]
Runaround
Firebird CrossFit – All Levels WOD – FBCF Metcon (Time) Rx 800m Run 20 Burpees 1k Row 20 Front Squats (45/35 lb.) 800m Run 20 Box Jumps Fitness 600m Run 15 Burpees 800m Row 15 Front [...]
Benched
Firebird CrossFit – All Levels Weightlifting Bench Press (3 x 5 ) WOD – FBCF Metcon (Time) Rx+ 12 Reverse Lunges with 1 KB (24/16 kg) 100m Waiters Walk 30 Air Squats 3 rounds Rx 12 [...]
50/50
Firebird CrossFit – All Levels Weightlifting Split Jerk (2 x 1 ) Split Jerk (2 x 1 ) Split Jerk (1 x 1 ) WOD Metcon (AMRAP – Reps) Rx 30 sec. Plank Hold 30 sec. Max Pushups 30 sec. [...]
