Blackbird CrossFit – WOD
Metcon (No Measure)
Agility Drills
-Agility ladder
-Hurdles
Armistice (AMRAP – Rounds and Reps)
The WOD – Armistice
9 minute AMRAP (As many rounds as possible)
100-meter sprint
11 sit-ups
11 air squats
100-meter sprint
22 sit-ups
22 air squats
100-meter sprint
33 sit-ups
33 air squats
*add 11 to the sit-ups and air squats for each additional round
2-minutes of rest, followed by:
9 minute AMRAP
100-meter sprint
11 pushups
11 box jumps (RX 24”/20”)
100-meter sprint
22 pushups
22 box jumps (RX 24”/20”)
100-meter sprint
33 pushups
33 box jumps (RX 24”/20”)
*add 11 to the pushups and box jumps for each round
“Armistice – A Veterans Day Salute”
On the 11th hour of the 11th day of the 11th month of 1918, an armistice, or temporary cessation of hostilities, was declared between the Allied nations and Germany in the First World War. This Armistice Day was later re-named to Veterans Day.
At exactly 11 a.m., each November 11th, a color guard, made up of members from each of the military branches, renders honors to America’s war dead during a ceremony at the Tomb of the Unknowns in Arlington National Cemetery. The 11 minutes of work and the 11-based rep scheme represents the rich history of Veteran’s Day.
The two-minutes of rest/reflection represents this moment of silence at the tomb of the unknowns.
The 1st round of work represents Veterans of wars past, and the 2nd round of work represents Veterans of present and future wars.
Warm-up 12 (No Measure)
400M Row / Run / Jump Rope 2Min
10 Lateral Toe Touches
10 Single leg floor touch quad stretch
10 Box jumps
10 Push presses 45/35
10 Dips
3 min of skill work or mobility
PVC Pass Throughs
BEG: Metcon (AMRAP – Rounds)
Beginner:
6min AMRAP
100-meter sprint
6 sit-ups
6 air squats
100-meter sprint
9 sit-ups
9 air squats
100-meter sprint
12 sit-ups
12 air squats
*add 3 to the sit-ups and air squats for each additional round
3-minutes of rest, followed by:
6 minute AMRAP
100-meter sprint
6 pushups
6 box jumps (RX 24”/20”)
100-meter sprint
9 pushups
9 box jumps (RX 24”/20”)
100-meter sprint
12 pushups
12 box jumps (RX 24”/20”)
*add 3 to the pushups and box jumps for each round