Tuesday

Blackbird CrossFit – CrossFitMetconFilthy Fifty (Time)For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50 Double...

Monday

Blackbird CrossFit – CrossFitWorkout”THE CALI BEAR” (Weight)Every :30 for 20 Minutes 1 Power Clean & Jerk Rx+ 225#/155# Rx 155#/105# *Beginners should scale weight to a moderate load and perform 2-3+ reps on the minute, resting as needed to...

Sunday

Blackbird CrossFit – CrossFitWarm-upWarm-up (No Measure)Increase intensity (pace) with each AMRAP! AMRAP 4:00 :30 Plank 8/8 Split Squats 20 Single Unders Into… AMRAP 3:00 20 Alt Plank Shoulder Taps 16 Alt Box Step Ups 15 DU (30 Singles) Into… AMRAP...

Saturday

Blackbird CrossFit – CrossFitPartner WorkoutMetcon (Time)Partner WOD For Time: 60 Front Squats 50 Clean & Jerk 40 Power Snatch 30 Clusters** Men: 115lb. Women: 75lb. *Partner 1 works while Partner 2 rests. Complete the workout in order. Split up the work...

Friday

Blackbird CrossFit – CrossFitStrengthPush Press (1x1x1x1x1)Retest! Build to a 1 RM or Heavy set of 1 today.WorkoutMetcon (Time)For Time: 18-15-12-9-6 DB or KB Push Press 35#/20# Double DB or KB Deadlift 35#/20# *50 Double Unders after each roundWarm-upWarm-up...