Firebird CrossFit – All Levels View Public Whiteboard WOD – FBCF Holleyman (Time) 30 Rounds for time of: 5 Wall-Ball Shots, 20# /14# 3 Handstand Push-ups 1 Power Clean, 225#/ 155#In [...]

Firebird CrossFit – All Levels View Public Whiteboard WOD – FBCF Triple D (AMRAP – Rounds and Reps) Rx+ / Rx 20 DB Deadlifts 50 Double-unders 20 DB Thrusters 50 Double-unders 20 [...]

Firebird CrossFit – All Levels View Public Whiteboard WOD – FBCF Metcon (Time) Rx+ 4 Strict Chest 2 Bar Pullups 10 Back Squats (115/75 lb.) 4 Strict Ring Muscle-ups 10 Front Squats 3 [...]

Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Metcon (Weight) EMOM for 8min 1 Clean and Jerk Metcon (Weight) EMOM for 8min 1 Power Snatch WOD – FBCF Revenge of [...]

Firebird CrossFit – All Levels View Public Whiteboard weightlifting Shoulder Press (1 x 5 ) WOD – FBCF Metcon (Time) Rx+ 27-21-15-9 Alt. Step-ups (one DB) (50/35 lb.) Alt. DB Snatches [...]

Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Deadlift (1 Rep Max)

Firebird CrossFit – All Levels View Public Whiteboard WOD – FBCF Metcon (Time) Rx Partner Workout P1: 10 Wall Climbs P2: AMRAP Wall Balls (20/24) Switch 2 rounds each P1: 10 Burpees [...]

Firebird CrossFit – All Levels View Public Whiteboard WOD – FBCF Castaway (AMRAP – Rounds and Reps) AMRAP 16 min Rx+/RX 5 Power Clean (185/135lbs) (155/115lbs) 8 chest to bar [...]

Firebird CrossFit – All Levels View Public Whiteboard WOD – FBCF Metcon (Time) Rx 200-m Run 200-m (100m R Farmers Carry) (100m L hand Front Rack) 40 V Ups 200-m Run 200-m (100 L [...]

Firebird CrossFit – All Levels View Public Whiteboard 40’s (Time) Rx+ 40’s (Time) 1km Row 40 KB Swing (32/24kgs) 40 Air Squats 40 Ring Pushups 40 Wall ball (30/20lbs) 40 Box [...]