Julian 108
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 (Time)
Rx+ – Full Octane
100 Double-unders
500 m Row
100 Double-unders
500 m Row
100 Double-unders
500 m Row
Rx – Unleaded
100 Double-unders
400 m Run
100 Double-unders
400 m Run
100 Double-unders
400 m Run
WOD – Home Gym
Metcon (AMRAP – Rounds and Reps)
Climb the Ladder for 12:00:
2 Dumbbell Power Cleans
2 Dumbbell Thrusters
30 Double-Unders
4’s + 30 Double-Unders
6’s + 30 Double-Unders
*Use Two DB if you have them if not use Single DB.
Continue to add (2) reps per round.
No Measure
5 Sets:
1 Squat Complex
Rest :30s between
1 Squat Complex:
5 Weighted Bottom Range Squats
5 Weighted Full Range Squats
5 Weighted Full Range Jumping Squats
5 Unweighted Max Height Jumping Squats
Following, Not for Time:
20 Slow Cossack Squats (10 per side)
WOD- Bodyweight Home
Metcon (AMRAP – Rounds and Reps)
Climb the Ladder for 12:00:
2 Dumbbell Power Cleans
2 Dumbbell Thrusters
30 Double-Unders
4’s + 30 Double-Unders
6’s + 30 Double-Unders
*Use Two DB if you have them if not use Single DB.
Continue to add (2) reps per round.
No Measure
5 Sets:
1 Squat Complex
Rest :30s between
1 Squat Complex:
5 Bottom Range Squats
5 Full Range Squats
5 Full Range Jumping Squats
5 Max Height Jumping Squats
Following, Not for Time:
20 Slow Cossack Squats (10 per side)
