Workouts of the Day (WODS)

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 [...]

Firebird CrossFit – All Levels View Public Whiteboard WOD The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for [...]

Firebird CrossFit – All Levels View Public Whiteboard WOD – FBCF Metcon (AMRAP – Rounds and Reps) Rx+ In Partners: 6 SDHP (115/75 lb.) 6 Alt. Front-rack Lunges 8 rounds (4 each) [...]