In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

View Public Whiteboard


Weighted Pull-ups (3 x 3 )

Weighted Pull-ups (3 x 1 )

Weightlifting Fitness:

Pull-ups (5 x 5 )


Metcon (Time)


In pairs: 100-cal. Row Partner Holds the top of the Pull-Up


In pairs: 100-cal. Row Partner Holds a Bar Hang in a tuck


In pairs: 75-cal. Row Partner holds the top of a Ring Row.
*One person Rows while the other does the hold

*Partner can only perform Rowing calories while other partner is performing the Hold. A drop does not mean you need to transition; you can hop back up.

*Allocate calories as needed; it does not need to be even.

Recent Posts

Start typing and press Enter to search