Swinger
Firebird CrossFit – All Levels View Public Whiteboard WOD – FBCF Metcon (Time) Rx+ 21-15-9 GHD Sit-ups Russian KB Swings (32/24 kg) 200-m Run 18-12-6 GHD Sit-ups KB Snatches 200-m Run [...]
Long Road Home
Firebird CrossFit – All Levels View Public Whiteboard WOD – FBCF Metcon (AMRAP – Rounds and Reps) Rx 20 SDHPs (95/65 lb.) 20 Alt. Pistols 20 Hip Extensions 20 Inverted Ring Rows [...]
Time Clock
Firebird CrossFit – All Levels View Public Whiteboard WOD – FBCF Metcon (AMRAP – Reps) Rx+ 1 min. Bike 30 sec. Rest 45 sec. Handstand Hold 15 sec. Rest 1 min. Bike 30 sec. Rest [...]
Super Star
Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Sumo Deadlift (3 x 5 ) Superset Weighted Bar Dip (3 x 5 ) Superset Weightlifting Fitness: Dips (3 x max sets ) Superset
Around the World in 5 Rounds
Firebird CrossFit – All Levels View Public Whiteboard WOD – FBCF Metcon (Time) Rx+ 7 OH Squats (155/105 lb.) 7 Front Squats 7 Back Squats 5 rounds Rx 7 OH Squats (135/85 lb.) 7 Front [...]
Mt. Humphreys
Firebird CrossFit – All Levels View Public Whiteboard WOD – FBCF Metcon (AMRAP – Rounds and Reps) Rx+ 250-m Row 5 Strict Muscle-ups 3 Rope Climbs (1 legless) AMRAP 12 min. Rx [...]
Cup Cake
Firebird CrossFit – All Levels View Public Whiteboard WOD – FBCF Metcon (Time) Rx+ 12 Def HSPUs (45/25lb plates) 10 Barbell Overhead Reverse Lunges (135/95 lb.) 8 Push Presses 90-sec. [...]
Hang 10
Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Hang Snatch (5 x 2 ) This is a Squat Snatch. Use 5 Sets to get to a heavy 2 Rep single WOD Metcon (AMRAP – Reps) Rx [...]
Hang on Tight
Firebird CrossFit – All Levels View Public Whiteboard WOD – FBCF Metcon (Time) Rx+ 40-30-20-10 Unbroken Pull-ups 50-ft. Handstand Walk Rx 40-30-20-10 Pull-ups 20 – Cherry [...]
Rain Man
Firebird CrossFit – All Levels View Public Whiteboard WOD – FBCF Metcon (3 Rounds for time) Rx+ 35 Front Squats (115/75 lb.) 200-m Run with MB (20/14 lb.) 70 Double-unders Perform 1 [...]
