Firebird CrossFit – All Levels Weightlifting Front Squat (7 x 1 ) Front Squat (5 x 3 )

Firebird CrossFit – All Levels WOD – FBCF Metcon (Time) Rx+ 10 x 20-m Shuttle Runs 10 KB Swings (24/16 kg) 10 KB Single-Arm Shoulder-to-Overheads 10 rounds Rx 10 x 20-m Shuttle Runs [...]

Firebird CrossFit – All Levels WOD – FBCF Box Closed get outside and use your fitness.

Firebird CrossFit – All Levels WOD – FBCF Metcon (3 Rounds for time) Rx 200 Double-unders 200-m Sled Pull 400-m Farmers Carry 1 Round every 10 min for 3 rounds Fitness 200 [...]

Firebird CrossFit – All Levels WOD – FBCF Metcon (7 Rounds for reps) Rx+ 4 min. DB Thrusters (50/35 lb.) 3 min. Chest-to-Bar Pull-ups 2 min. Weighted Sit-ups 1 min. Ring Muscle-ups 2 [...]

Firebird CrossFit – All Levels Weightlifting Overhead Squat (1 x 3 ) WOD – FBCF Metcon (Time) Rx+ 21-15-9 OH Squats (155/105 lb.) Strict HSPU Rx 21-15-9 OH Squats (135/95 lb.) HSPU [...]

Firebird CrossFit – All Levels Weightlifting Back Squat (3 x 5 ) WOD – FBCF Metcon (Time) Rx 80 Wall Balls (20/14) *Every time you break/drop the ball, perform 10 MB Sit-ups Fitness [...]

Firebird CrossFit – All Levels WOD – FBCF Collin (Time) 6 Rounds For TIme 400 meter Sandbag Carry (50/40 lb) 12 Push Presses (115/75 lbs) 12 Box Jumps (24/20 in) 12 Sumo Deadlift [...]

Firebird CrossFit – All Levels Weightlifting Snatch (1 x 1 ) Power Snatch (1 x 1 ) WOD – FBCF Metcon (Time) Rx+ 3 Hang Squat Snatches (155/115 lb.) 100-m KB Front-Rack Carry (single) [...]

Firebird CrossFit – All Levels WOD – FBCF Metcon (Time) Rx+ 40-30-20-10 Air Squats Handstand Hold (seconds) Single-Arm DB Jerks (50/35 lb.) Rx 40-30-20-10 Air Squats Handstand Hold [...]