Blackbird CrossFit – WOD

Open Gym

Nutts (Time)

10 Handstand Push-ups

15 Deadlifts, 250#

25 Box Jumps, 30″

50 Pull-ups

100 Wall-Ball Shots, 20#

200 Double-Unders

400m Run with a 45# Plate
In honor of Lieutenant Andrew Richard Nuttall, 30, stationed in Edmonton, AB died on December 23, 2009.
To learn more about Nutts click here

Not so Nutts (Time)

10 Hand Stand Push-ups

15 Deadlifts 225# / 175#

25 Box Jumps

35 Pull-ups

45 Wall Balls

100 Double Unders

400M Run

Warm-up 13 (No Measure)

400M Row / Run / Jump Rope 2Min

Roll Tight muscles for 2 Minutes

10 Front to back leg swings

10 side to side leg swings

10 Lunge twists

10 Jump Squats

10 Burpees

PVC Pass Throughs