Workouts of the Day (WODS)

Firebird CrossFit – All Levels Weightlifting Hang Clean (3 x 3 ) Hang Power Clean (3 x 3 ) WOD – FBCF Metcon (AMRAP – Rounds and Reps) Rx+ 7 Wall Balls (30/20 lb.) 7 Elevated [...]

Firebird CrossFit – All Levels WOD – FBCF Metcon (AMRAP – Rounds and Reps) Rx+ 2 Front-Rack Reverse Lunges (135/95 lb.) 3 Slam Balls (20/15 lb.) Add 2 Front-Rack Reverse Lunges [...]

Firebird CrossFit – All Levels Weightlifting Weighted Pull-ups (3 x 3 ) Pull-ups (3 x max) WOD – FBCF Metcon (Time) Rx 750-m Row 200-m Run Rest 2 min. 500-m Row 400-m Run Rest 2 min. [...]

Firebird CrossFit – All Levels WOD – FBCF Metcon (Time) Rx+ 400-m Single-Arm Farmers Carry 40 DB/KB Goblet Squats (50/35 lb.) 30 DB/KB Straight Arm Weighted Sit-ups (30/20) 20 DB/KB [...]

Firebird CrossFit – All Levels Weightlifting Shoulder Press (3 x 5 ) Push Press (3 x 3 ) Push Jerk (3 x 1 )

Firebird CrossFit – All Levels WOD – FBCF Metcon (Time) Rx+ 100-m Run 20 Lateral Box Jump Overs (24/20 in.) 200-m Run 20 Parallette Pass Throughs 300-m Run 10 Lateral Box Jump Overs [...]

Firebird CrossFit – All Levels WOD – FBCF Metcon (Time) Rx+ 21 DB Thrusters (50/35 lb.) 12 Rope Climbs 15 DB Thrusters 9 Rope Climbs 9 DB Thrusters 6 Rope Climbs Rx 21 DB Thrusters [...]

Firebird CrossFit – All Levels WOD – FBCF Metcon (Time) Rx+ 100-m Run 20 Lateral Box Jump Overs (24/20 in.) 200-m Run 20 Parallette Pass Throughs 300-m Run 10 Lateral Box Jump Overs [...]

Firebird CrossFit – All Levels WOD – FBCF Metcon (Time) Rx+ 4 DB Devils Presses (50/25 lb.) 8 Chest-to-Bar Pull-ups 10 rounds Rx 4 DB Devils Presses (35/20 lb.) 6 Chest-to-Bar [...]

Firebird CrossFit – All Levels Weightlifting Snatch Balance (1 x 1 ) 5 working sets to get to a heavy single. Squat Snatch (3 x 3 ) Squat Snatch (1 x 1 ) Power Snatch (3 x 3 ) Power Snatch [...]