Julian 115

 In Workouts of the Day (WODS)

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

View Public Whiteboard

WOD – FBCF

Metcon (6 Rounds for reps)

Rx+ – Fully Loaded

15 Back Squat at 3/4 Body weight

With time that is remaining of

4 min. perform AMRAP

Rnd 1,3 and 5: Bar Muscle Up

Rnd 2, 4 and 6: Wall Ball (20/14 lb.)

6 rounds

Rx – Partially Loaded

20 DB Back Squat (50/35 lb.)

With time that is remaining of

4 min. perform AMRAP

Rnd 1,3 and 5: Db Slams

Rnd 2, 4 and 6: Single DB Cluster

6 rounds

WOD – Home Gym

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

5 Strict Pull-ups

10 Push-ups

15 Air Squats

Minutes 0-10: Wear Pack or Weight Vest

Minutes 11-20: Bodyweight

No Measure

3 Sets For Max Reps:

Single Arm Kneeling Arnold Strict Press (Each Side)
https://youtu.be/rK3OquuGmd8

WOD- Bodyweight Home

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

9 Push-ups

15 Odd Object Rows

21 Air Squats

Minutes 0-10: Wear Pack or Weight Vest

Minutes 11-20: Bodyweight

Body Armor

3 Sets For Max Reps:

Single Arm Kneeling Arnold Strict Press (Each Side)
https://youtu.be/rK3OquuGmd8

Recent Posts

Leave a Comment

Start typing and press Enter to search