Workouts of the Day (WODS)

Firebird CrossFit – All Levels Metcon (Time) Rx+ / Rx 1 Mile Run 100/50 Double Unders 800/600m Run 50/25 Double Unders 400m Run Fitness 800m Run 100 Single Unders 600m Run 50 Single Unders [...]

Firebird CrossFit – All Levels Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats Metcon (AMRAP – Rounds and Reps) Fitness 4 Jumping Pullups 6 [...]

Firebird CrossFit – All Levels WOD – FBCF Metcon (Time) Rx+ 400m Row Then perform: 10 Power Snatch (115/75lbs) 10 Slamballs (20/15) 3 Rounds 400m Row/Run Rx 400m Row Then perform: 10 [...]

Firebird CrossFit – All Levels View Public Whiteboard WOD – FBCF Metcon (Time) Rx+ 10 Thrusters (95/65lbs) 
8 Thrusters (115/75lbs) 
6 Thrusters (135/95lbs)
 4 Thrusters (155/115lbs)
 [...]

Firebird CrossFit – All Levels BOX IS CLOSED. View Public Whiteboard

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

Firebird CrossFit – All Levels The focus today is 6 heavy sets for a back squat, incorporated into a pyramid loading scheme that will enable folks to go for a heavy single, then taper back [...]

Firebird CrossFit – All Levels View Public Whiteboard WOD – FBCF Metcon (Time) Rx+ 100 KB Swing (32/24kg) Every time you put the KB down, perform 100m Front rack walk with KB Rest [...]

Firebird CrossFit – All Levels View Public Whiteboard WOD – FBCF Metcon (Time) Rx+ 50 DB Thrusters 50/35 lbs 40 Pistols 50 Wall Balls 20/14 lbs Rx 50 DB Thrusters 35/25 lbs 40 Pistols [...]

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