Julian 98
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+ – Fully Loaded
21-18-15-9-6
Wall Ball (20/14 lb.)
Broad Jump
Ring Push-up
Rx – Partially Loaded
21-18-15-9-6
One DB Cluster (50/35 lb.)
Broad Jump
Deficit Push-up
Fitness – Unloaded
21-18-15-9-6
3 point squat
Broad Jump
Deficit Push-up
* 3 point squat 1 rep =
1 right lateral squat
1 air squat
1 left lateral squat
WOD – Home Gym
Metcon (Time)
400m Run
100 DU, 50 Sit-Ups, 400m Run
80 DU, 40 Sit-Ups, 400m Run
60 DU, 30 Sit-Ups, 400m Run
40 DU, 20 Sit-Ups, 400m Run
20 DU, 10 Sit-Ups, 400m Run
WOD- Bodyweight Home
Metcon (Time)
For Time:
100 Plate Hops, 50 Sit-Ups, 400m Run
80 Plate Hops, 40 Sit-Ups, 400m Run
60 Plate Hops, 30 Sit-Ups, 400m Run
40 Plate Hops, 20 Sit-Ups, 400m Run
20 Plate Hops, 10 Sit-Ups, 400m Run