Julian 106
Announcements
State Mandated Temporary Gym Closure In Effect. We are taking this day by day. Stay Strong Firebird Family. We will be updating information as we receive it.
Firebird CrossFit – All Levels
WOD – FBCF
Metcon (5 Rounds for weight)
Rx+ – Fully Loaded
Every 2 min Perform Deadlifts:
Rnd 1 – 5 reps @ 50-60%
Rnd 2 – 5 reps @ 60-70%
Rnd 3 – 3 reps @ 70-80%
Rnd 4 – 2 reps @ 80-90%
Rnd 5 – 2 reps @ 90+%
Metcon (AMRAP – Rounds and Reps)
Rx – Partially Loaded
2-4-6-8-10….until you can’t perform unbroken sets.
DB Deadlifts (50/35 lb.)
Metcon (Time)
Rx+ – Finisher
60 Pull-ups
Every time you drop, perform
10 Weighted Sit-ups
Rx – Finisher
40 Devils Press
Every time you rest, perform
10 Weighted Sit-ups
WOD – Home Gym
Metcon (7 Rounds for time)
On the 3:00 x 7 Rounds:
12 Alternating Dumbbell Power Snatches
6 Burpees over Dumbbell
12 Dumbbell Step-Back Lunges
6 Burpees over Dumbbell
Metcon (3 Rounds for reps)
Finisher
3 Rounds:
:30s Max DB Row (5 each side)
:30s Max Clap Pushups
:30s Max Suitcase DL (5 each side)
:30s Max Pushups
Rest 1:00 Between Rounds
WOD- Bodyweight Home
Metcon (7 Rounds for time)
On the 3:00 x 7 Rounds:
12 Odd-Object Ground to Overhead
6 Burpees over Odd-Object
12 Odd-Object Step Back Lunges
6 Burpees over Odd-Object
Metcon (3 Rounds for reps)
Finisher
3 Rounds:
:30s Max DB Row (5 each side)
:30s Max Pushups
:30s Max Suitcase DL (5 each side)
:30s Max Knee Pushups
Rest 1:00 Between Rounds
