In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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Kiana (Time)


2 Squat Cleans (185/125)

15 Push Ups

99 Double Unders

12 Sit Ups

23 Deadlifts (185/125)

13 Box Jumps (24/20)

4 Rounds


2 Power Cleans

15 Knee Push Ups

99 Single Unders

12 Sit Ups

23 Deadlifts

13 Step Ups

4 Rounds
Background: In remembrance of Kiana O’Neil who passed away December 23, 2013 at the age of 14.

“O’Neil was a freshman [in highschool]… She was a regular at CrossFit, where she participated in fitness classes with her mother five days a week. Friends from the classes recalled a joyful teen who helped get them through tough workouts.” –

“I think one of the biggest things I am grateful for is CrossFit. I seriously have never been so in love with a hobby in my life. I’m grateful for one of the trainers helping me get over my biggest fear, box jumps, and I’m grateful for the WOD everyday even though sometimes they suck, and I’m grateful for the support that goes on in CrossFit.” – Kiana O’Neil

“She worked diligently through On-Ramp and was eager to join her mom, Monica Meade, in classes. Her determination was inspiring to everyone around her. Kiana never used the word can’t, she just tried until she could. She was so strong, not just physically but mentally.” – CrossFit Continuum


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