Firebird CrossFit – All Levels Weightlifting Split Jerk (3 X 3 ) WOD – FBCF Finisher (AMRAP – Reps) Tabata Wall Ball/Situp — Alternate movements (16 total rounds/8 rounds per [...]

Firebird CrossFit – All Levels WOD – FBCF Metcon (AMRAP – Reps) Rx+ Min 1: 15/10cal Row Min 2: 20 Box Jumps (24/20″) Min 3: 15 Chest to Bar Pullup Min 4: 20 Russian KB Swing [...]

Firebird CrossFit – All Levels Dallas 5 (AMRAP – Reps) Rx 5 minutes of: Burpees Then, 5 minutes of: 7 Deadlifts (155/115lbs) 7 Box jumps, 24-in. box Then, 5 minutes of: Turkish [...]

Firebird CrossFit – All Levels Sumo Deadlift (7 x 1 )

Firebird CrossFit – All Levels Metcon (Time) Rx+ / Rx 1 Mile Run 100/50 Double Unders 800/600m Run 50/25 Double Unders 400m Run Fitness 800m Run 100 Single Unders 600m Run 50 Single Unders [...]

Firebird CrossFit – All Levels Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats Metcon (AMRAP – Rounds and Reps) Fitness 4 Jumping Pullups 6 [...]

Firebird CrossFit – All Levels WOD – FBCF Metcon (Time) Rx+ 400m Row Then perform: 10 Power Snatch (115/75lbs) 10 Slamballs (20/15) 3 Rounds 400m Row/Run Rx 400m Row Then perform: 10 [...]

Firebird CrossFit – All Levels View Public Whiteboard WOD – FBCF Metcon (Time) Rx+ 10 Thrusters (95/65lbs) 
8 Thrusters (115/75lbs) 
6 Thrusters (135/95lbs)
 4 Thrusters (155/115lbs)
 [...]

Firebird CrossFit – All Levels BOX IS CLOSED. View Public Whiteboard

Firebird CrossFit – All Levels View Public Whiteboard WOD – FBCF Metcon (Time) Rx 400m Run Rest 2min 3 rounds 200m Run Rest 1min 3 rounds