Firebird CrossFit – All Levels View Public Whiteboard WOD – FBCF Metcon (Time) Rx+ 50 Double-unders 25 DB Single-arm Power Snatches (right arm) 50 Double-unders 25 DB Single-arm Push [...]

Firebird CrossFit – All Levels View Public Whiteboard WOD – FBCF Metcon (AMRAP – Rounds and Reps) Rx+ 10-20-30… Deadlifts (225/155 lb.) Hang Power Cleans (135/95 lb.) AMRAP 10 [...]

Firebird CrossFit – All Levels View Public Whiteboard WOD – FBCF The Phoenix (Time) Rx+ 10 Back Squats (1.25BW) 600m Run 3 Rounds Rx 10 Back Squats (BW) 600m Run 3 Rounds Fitness 15 [...]

Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Split Jerk (3 x 3 ) WOD – FBCF Metcon (AMRAP – Reps) Rx Tabata empty Barbell Strict Presses and V-Ups – [...]

Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Tempo Backsquats (Leg Drive) (3 x 5 ) This is all about being explosive. 2 second descent, explode to the top, 1 second [...]

Firebird CrossFit – All Levels View Public Whiteboard WOD – FBCF Metcon (AMRAP – Reps) Rx+ Min. 1: 15/10-cal. Row Min. 2: 50 Double-unders Min. 3: 15 Chest-to-bar Pull-ups Min. [...]

Firebird CrossFit – All Levels View Public Whiteboard WOD – FBCF Metcon (Time) Rx+ Partner Workout Buy-in: 100 Partner Sit-up Ball Throws (20/14 lb.) Then, complete: 10 Barbell [...]

Firebird CrossFit – All Levels View Public Whiteboard WOD – FBCF Metcon (Time) Rx+ 1-2-3-4-5-6-7-8-9-10 Hang Squat Snatches (155/115 lb.) 10-9-8-7-6-5-4-3-2-1 Weighted Pull-ups (50/35 [...]

Firebird CrossFit – All Levels View Public Whiteboard WOD – FBCF Metcon (AMRAP – Rounds and Reps) Rx+ 8 Wall Balls (20/14 lb.) 8 Front Squats (95/65 lb.) AMRAP 20 min. Every 2 [...]

Firebird CrossFit – All Levels View Public Whiteboard WOD – FBCF Metcon (Time) Rx 400-m Run Rest 2 min. 3 rounds 200-m Run Rest 1 min. 3 rounds Fitness 300-m Run Rest 2 min. 3 rounds [...]