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
Deadlift (5 x 5 x 5 x 5 x 5)
“Big Mike Jenkins” (Time)
This was the last WOD Mike wrote, intended for his box on Thanksgiving Day.
3 rounds
28 Goblet squats 35# / 24#
28 KB OH Presses (14 each arm-strict)
28 Step-ups 24/20
28 Ball slams 20# / 15#
28 Front rack lunges @95# / 65#
~~2 Burpees on the min~~
I would definitely recommend this be done in pairs, but you may do it solo if you’d like.
BEG: Metcon (Time)
3 rounds
14 Goblet squats
14 KB OH Presses (7 each arm-strict)
14 Step-ups
14 Ball slams
14 lunges
~~2 Burpees on the min~~
Warm-up 7 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
10 GHD Sit-ups or Abmat Sit-ups
10 GHD Back Extensions or Supermans
3 min of skill work or mobility
PVC Pass Throughs