0 By Firebird CrossFit In Workouts of the Day (WODS)Posted May 8, 2024All Levels – Thu, May 9Firebird CrossFit – All Levels Weightlifting Shoulder Press (5 x 3 ) WOD – FBCF Metcon (Time) Rx+ 21 Back Squats (115/85 lb.) 15 Weighted Sit-ups (50/35 lb. DB) 9 Burpee Box Jump [...] READ MORE
0 By Firebird CrossFit In Workouts of the Day (WODS)Posted May 7, 2024All Levels – Wed, May 8Firebird CrossFit – All Levels Weightlifting Deadlift (3 x 5 ) WOD – FBCF Metcon (AMRAP – Rounds and Reps) Rx+ 8 KB Deadlifts (45-lb. plate deficit) (24/16 kg) 8 KB Russian [...] READ MORE
0 By Firebird CrossFit In Workouts of the Day (WODS)Posted May 6, 2024All Levels – Tue, May 7Firebird CrossFit – All Levels WOD – FBCF Mary (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-ups Cindy (AMRAP – Rounds [...] READ MORE
0 By Firebird CrossFit In Workouts of the Day (WODS)Posted May 5, 2024All Levels – Mon, May 6Firebird CrossFit – All Levels Weightlifting Bench Press (3 x 3 ) WOD – FBCF Metcon (7 Rounds for reps) Rx+ 1 min. OH Squat Hold (95/65 lb.) 2 min. Assault Bike 3 min. Broad Jumps 4 [...] READ MORE
0 By Firebird CrossFit In Workouts of the Day (WODS)Posted May 3, 2024All Levels – Sat, May 4Firebird CrossFit – All Levels Weightlifting Metcon (AMRAP – Rounds and Reps) Rx+ 200-m Farmers Carry (32/24 kg.) 20 Wall Balls (20/14 lb.) 20 MB Cleans AMRAP 25 min. Rx 200-m Farmers [...] READ MORE
0 By Firebird CrossFit In Workouts of the Day (WODS)Posted May 2, 2024All Levels – Fri, May 3Firebird CrossFit – All Levels Weightlifting Overhead Squat (1 x 3 ) WOD – FBCF Metcon (Time) Rx+ 16 DB Walking Lunges (50/35 lb.) 12 GHD Sit-ups 3 Rope Climbs 5 rounds Rx 16 DB [...] READ MORE
0 By Firebird CrossFit In Workouts of the Day (WODS)Posted May 1, 2024All Levels – Thu, May 2Firebird CrossFit – All Levels Weightlifting Push-ups (3 Sets) WOD – FBCF Metcon (6 Rounds for reps) Rx+ 10 Burpee Box Jumps (30/24 in.) In what is remaining of 2 min., perform [...] READ MORE
0 By Firebird CrossFit In Workouts of the Day (WODS)Posted April 30, 2024All Levels – Wed, May 1Firebird CrossFit – All Levels Weightlifting Push Press (5 x 3 ) WOD – FBCF Metcon (Time) Rx+ 30 Front Squats (155/115 lb.) 35 Slam Balls (20/15lb) 40 KB Push Presses (Single Arm) [...] READ MORE
0 By Firebird CrossFit In Workouts of the Day (WODS)Posted April 29, 2024All Levels – Tue, Apr 30Firebird CrossFit – All Levels WOD – FBCF 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, [...] READ MORE
0 By Firebird CrossFit In Workouts of the Day (WODS)Posted April 29, 2024All Levels – Tue, Apr 30Firebird CrossFit – All Levels WOD – FBCF 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, [...] READ MORE