Julian 85
Announcements
State Mandated Temporary Gym Closer 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
Deadlift (1 x 5 )
Metcon (Time)
Rx+
12 Deadlifts (225/155 lb.)
30-sec. Barbell Hold at top of Deadlift
250-m Row
4 rounds
Rx
12 Deadlifts (185/135 lb.)
30-sec. Barbell Hold at top of Deadlift
250-m Row
4 rounds
Fitness
12 Deadlifts
30-sec. Barbell Hold at top of Deadlift
250-m Row
4 rounds
WOD – Home Gym
Metcon (3 Rounds for time)
Part 1) On the 0:00…
3 Rounds:
20 Jumping Lunges
20 Single Arm Hang Dumbbell Snatches=
Part 2. On the 7:00…
3 Rounds:
20 Jumping Lunges
20 Single Arm Power Cleans=
Part 3. On the 14:00…
3 Rounds:
20 Jumping Lunges
20 Single Arm Dumbbell Thrusters
Score is time for each round, list dumbbell weight in comments. Scale Where needed. On all dumbbell movements, alternate hands every 5 repetitions.
WOD- Bodyweight Home
Metcon (3 Rounds for time)
Part 1) On the 0:00…
3 Rounds:
20 Jumping Lunges
20 Odd-Object Ground-to-Overhead
Part 2) On the 7:00…
3 Rounds:
20 Jumping Lunges
20 Odd-Object Step-Ups
Part 3) On the 14:00…
3 Rounds:
20 Jumping Lunges
20 Odd-Object Thrusters
Score is Time for each round, list your object in comments.
