by blackbirdcf | Oct 3, 2022 | WOD
Blackbird CrossFit – CrossFitStrengthBack Squat (3-3-3-3-3)Benchmark WorkoutThe Ranch (Time)For Time: 50-40-30-20-10 Air Squats 5-4-3-2-1 Wall Walks *If you have a 20/14# vest, wear it for this oneScaled VersionMetcon (Time)For Time: 30-20-15-10-5 Air Squats...
by blackbirdcf | Oct 2, 2022 | WOD
Blackbird CrossFit – CrossFitHero WODCombat Kirk (AMRAP – Rounds and Reps)AMRAP 30 10 Box Jumps 30″/24″ 3 Deadlifts 275#/185# 200m Run 9 Burpees Over the BarAfter 30 mins is finished, all classes will complete 1 final round together as slow as...
by blackbirdcf | Sep 30, 2022 | WOD
Blackbird CrossFit – CrossFitPartner WorkoutMetcon (Time)Partner WOD For Time: 1000m Row 50 Kettlebell Swings (53/35#) 1000m Row 100 Wall Balls (20/14#) 1000m Row 50 Kettlebell Swings (53/35#) 1000m Row *one person works at a time *split all reps as needed...
by blackbirdcf | Sep 29, 2022 | WOD
Blackbird CrossFit – CrossFitPre WOD EMOM (No Measure)EMOM 9 Min 0: 5 Push Jerks (workout weight) Min 1: 3 C2B Min 2: 5 Sumo Deadlift High Pulls (workout weight) Min 3: 5 Push Jerks (workout weight) Min 4: 3 C2B Min 5: 5 Sumo Deadlift High Pulls (workout...
by blackbirdcf | Sep 28, 2022 | WOD
Blackbird CrossFit – CrossFitMetconMetcon (5 Rounds for reps)On the 4:00 x 5 Rounds 60 Double Unders 400m Run Max Burpee Box Jump Overs in time remainingScaled VersionMetcon (5 Rounds for reps)On the 4:00 x 5 Rounds 60 Single Unders 200m Run Max Burpee Box Jump...
