Firebird CrossFit – All Levels WOD – FBCF Metcon (4 Rounds for time) Rx+ 200-m Run 15 Ring Push-ups 20 Deadlifts (155/115 lb.) Perform every 3 min. 4 rounds Rx 200-m Run 10 Ring [...]

Firebird CrossFit – All Levels WOD – FBCF Metcon (Weight) Rx Back Squats 1 x 1 (3 heavy sets) Front Squats 1 x 3 (3 heavy sets) Overhead Squats 1 x 5 (3 heavy sets)

Firebird CrossFit – All Levels WOD – FBCF Metcon (Time) Rx+ 50 Alt. Single-Arm DB Power Snatches (50/35 lb.) Then: 10 Single-Arm DB Push Presses (each arm) 30-sec. DB OH Hold 3 rounds [...]

Firebird CrossFit – All Levels View Public Whiteboard WOD – FBCF Metcon (Weight) Rx Part 1: Work up to a Heavy 80 Yards (20×4) Sled Pull Then… Part 2 (Time) Rx+ 1 Legless 2 [...]

Firebird CrossFit – All Levels Gym closed. Gym hike (No Measure)

Firebird CrossFit – All Levels Gym closed. Gym hike.

Firebird CrossFit – All Levels View Public Whiteboard WOD – FBCF Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14#

Firebird CrossFit – All Levels View Public Whiteboard WOD – FBCF Metcon (AMRAP – Reps) Rx Tabata Air Squats Mountain Climbers 2 min rest Fitness Tabata Air Squats Mountain [...]

Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Sumo Deadlift (1 x 1 ) Sumo Deadlift (1 x 3 ) WOD – FBCF Max Push-ups (AMRAP – Reps) 2 min Max Push-ups [...]

Firebird CrossFit – All Levels View Public Whiteboard WOD – FBCF Metcon (Time) Rx 200-m Row 10 Burpee Lateral Jump over Rower 1 min. Rest 10 Rounds Fitness 200-m Row 10 Lateral Burpee [...]