Announcements
BBCF will be closed on Thanksgiving enjoy your rest day!
Class Schedule for Friday 11/27/15: 9:30am and 5pm
Blackbird CrossFit – WOD
Split Jerk (5 x 5 x 5 x 5 x 5)
04/01/2014 (Time)
35 Double Unders
20 Kettlebell Swings 53# / 35#
35 Double Unders
20 Wall Balls 20# / 14#
35 Double Unders
10 wall walk ups
35 Double Unders
20 Box Jumps 24″ / 20″
35 Double Unders
20 Overhead Squats 95# / 65#
BEG: Metcon (Time)
35 Jump Ropes
10 Kettlebell Swings
35 Jump Ropes
10 Wall Balls
35 Jump Ropes
5 wall walk ups
35 Jump Ropes
10 Box Jumps
35 Jump Ropes
10 PVC Overhead Squats or air squats
Warm-up 1 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
10 Air Squats
10 Push-ups
3 min of skill work or mobility
PVC Pass Throughs