Firebird CrossFit – All Levels View Public Whiteboard WOD – FBCF Metcon (AMRAP – Rounds and Reps) Rx+ Run 100 m 2 Power Clean + Jerks (185/135 lb.) Every round add 100-m Run + 2 [...]

Firebird CrossFit – All Levels View Public Whiteboard WOD – FBCF Metcon (Time) Rx+ 21-15-9 Alt. Hang DB Squat Snatches (50/35 lb.) (each arm) Lateral DB Burpee Jump-overs Rx 21-15-9 [...]

Firebird CrossFit – All Levels View Public Whiteboard WOD – FBCF Metcon (4 Rounds for reps) Rx+ 20/12-cal. Bike With the time remaining in 3 min., perform: AMRAP Strict Pull-ups 2 [...]

Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Front Squat (5 x 5 ) WOD Metcon (AMRAP – Reps) Tabata Row.

Firebird CrossFit – All Levels View Public Whiteboard WOD – FBCF Metcon (2 Rounds for time) Rx+ In 15 min.: 2k Row In 10 min.: 10 Power Snatches (115/75 lb.) 10 OH Squats 3 rounds In [...]

Firebird CrossFit – All Levels View Public Whiteboard Metcon (Time) Rx+ 10 Ring Muscle-ups 20 Thrusters (95/65 lb.) 30 Parallette Pass-throughs 40 Wall Balls (20/14 lb.) 50 V-ups 40 Back [...]

Firebird CrossFit – All Levels View Public Whiteboard WOD – FBCF Metcon (5 Rounds for reps) Rx 3 min. Row 2 min. 20-m Shuttle Runs 3 min. MB Sit-ups (20/14 lb.) 2 min. 20-m Shuttle [...]

Firebird CrossFit – All Levels View Public Whiteboard WOD – FBCF Metcon (Time) Rx+ 30 Toes-to-bars 60 Air Squats 90 Double-unders 3 rounds Rx 20 Toes-to-bars 60 Air Squats 60 [...]

Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Pause Deadlift 2+2 (5 x 5 ) 2+2 = Pause Pull 2 inches off the floor for 2 seconds. WOD – FBCF Metcon (AMRAP – [...]

Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Bench Press (3 x 5 ) WOD – FBCF Metcon (3 Rounds for reps) *Round 3 is for max reps. Rx+ Min. 1: 20 Burpees Min. 2: [...]