Announcements about Saturday 11/22:
* 10am Open Gym CANCELLED.
* Come participate in the Run of the Century 5K
Saturday, November 22, 2014 @ 8:45am
@ Century High School to benefit Century Athletics and Juvenile Diabetes Research Fund (JDRF).
* YOGA @ 11:15am
* CrossFit Kids @ 1pm
Happy Birthday Tina! It’s birthday burpee time!

Blackbird CrossFit – WOD

Deadlift (5 x 5 x 5 x 5 x 5)

09/25/14 (AMRAP – Reps)

3 Rounds:

-Rope Pulls: lower to ground and raise to standing


-Slam Balls 20#/ 15#

-Sled Push 45# / 25#

-Row (Calories)


*Perform each movement for 1 minute then rotate Fight Gone Bad Style. Keep track of Reps for each round and enter total WOD reps.

Warm-up 3 (No Measure)

400M Row / Run / Jump Rope 2Min

High Kicks

Heel Kicks

Tip Toes


Grape Vine

Bear Crawl

3 Minutes of skill work or mobility

PVC Pass Throughs