Workouts of the Day (WODS)

Firebird CrossFit – All Levels View Public Whiteboard WOD – FBCF Metcon (Time) RX+ 6 Ring Dips 6 Single DB Front Squats (50/35 lb.) 5 rounds Rest 3 min. 6 Ring Dips 6 Hang Power [...]

Firebird CrossFit – All Levels View Public Whiteboard WOD – FBCF Trial By Fire (Time) Rx+ 400m Run 35 Box Jumps 24/20 25 Chest 2 Bars 15 Overhead Squat 115/75 10 Power Cleans 185/135 [...]

Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Shoulder Press (1 x 3 ) WOD – FBCF Metcon (Time) Rx+ 25 KB Swings (24/16 kg) 50 Double-unders (unbroken) 5 rounds [...]

Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Bench Press (1 x 5 ) WOD – FBCF China Girl (Time) RX+/RX 20/15 Burpees 400 m Run 20/15 Pullups 3 Rounds Fitness 15 [...]

Firebird CrossFit – All Levels View Public Whiteboard WOD – FBCF Metcon (Time) Rx+ 9-15-21 Deadlifts (185/135 lb.) Knees-to-Elbows After each round, perform 500-m Row. Rx 9-15-21 [...]

Firebird CrossFit – All Levels View Public Whiteboard weightlifting Front Squat (1 x 5 ) WOD – FBCF Crossroads (AMRAP – Reps) EMOM 12min RX+ 3 Front squat (185/125) AMRAP Muscle [...]

Firebird CrossFit – All Levels View Public Whiteboard

Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Shoulder Press (1 Rep Max) Shoulder Press (1 x 3 ) WOD – FBCF Baseline (Time) Row 500m 40 Air Squats 30 Abmat [...]

Firebird CrossFit – All Levels View Public Whiteboard WOD – FBCF Metcon (AMRAP – Rounds and Reps) Rx+ 14 Cluster Balls (20/14 lb.) 7 Push Presses (155/105 lb.) AMRAP 16 min. Rx [...]

Firebird CrossFit – All Levels View Public Whiteboard WOD Fight Gone Bad “Buy In Edition” (3 Rounds for reps) Fight Gone Bad – “Buy in Edition” Rx+ 4 Rope Climbs 1 [...]