Rope Climbs on Thursday 1/29. Please wear pants or high socks and bring gloves.
Happy Birthday Nate! It’s birthday burpee time…your favorite!

Blackbird CrossFit – WOD

Rope Climb (3 x 3 x 3 x 3 x 3)

All: Cindy has the Runs (Time)

10 Rounds for Time:

5 Pull ups

10 Push-ups

15 Squats

*Every 4 minutes run 400M. Start WOD with a 400M Run. (Run at minutes 0,4,8,12,16…..)
*Run will be 1 lap around the building

*Scaling option: Same WOD but as a 12 Minute AMRAP(end on a run)

Warm-up 6 (No Measure)

400M Row / Run / Jump Rope 2Min

High Kicks

Heel Kicks

Tip Toes


Inch Worms

Spiderman Walks

3 min of skill work or mobility

PVC Pass Throughs