Partner WOD

Blackbird CrossFit – CrossFitPartner WorkoutMetcon (Time)Partner WOD 5 Rounds for Time 5 Deadlifts (225/155#) 14 Lateral Burpees Over the Bar 22 Double Unders 400m Run (Together) *I go you go style *Alternate after each exercise reps are completed, reps are not...

Murph Prep

Blackbird CrossFit – CrossFitBenchmark WorkoutTango (Time)For Time: 800m Run 8 Rounds of Cindy 400m Run 8 Rounds of Cindy 800m Run Cindy = 5 Pull-ups, 10 Push-ups, 15 Air Squats *you may wear a weight vest if you would like but not requiredScaled VersionMetcon...

Split Jerk Max

Blackbird CrossFit – CrossFitStrengthSplit Jerk (1-1-1-1-1)MetconMetcon (AMRAP – Rounds and Reps)AMRAP 10 10 Burpees 20 Abmat Sit-ups 30 Double UndersDouble under scaling: reduce reps or 45 single undersScaled VersionMetcon (AMRAP – Rounds and...

Hang Power Clean/Metcon

Blackbird CrossFit – CrossFitStrengthHang Power Clean (3-3-3-3-3)MetconMetcon (Time)5 Rounds for Time: 200m Run 9 Hang Power Cleans (155/105#) 5 Deficit Handstand Push-ups (2 45s each side/1 45 each side)Scaled VersionMetcon (Time)5 Rounds for Time: 200m Run 9...

Chipper

Blackbird CrossFit – CrossFitChipper Style WorkoutMetcon (Time)For Time: 20 Toes-to-Bar 30 Alt. Dumbbell Snatches (50/35#) 40 Wall Balls (20/14#) 500m Row 100-ft Single Arm DB Overhead Walking Lunge (50/35#) 500m Row 40 Wall Balls (20/14#) 30 Alt. Dumbbell...