Friday

Blackbird CrossFit – CrossFitMetcon (Time)On a 21 minutes Clock Perform on the minute every 3 minutes: 10 Deadlifts 135#/95# 10 Burpees Over the BarWarm-upWarm-up (No Measure):30 High Knees :30 Butt Kicks 10 Body weight good mornings 5 Down Dog Push-ups 5/5...

Thursday

Blackbird CrossFit – CrossFitMetcon (3 Rounds for time)On a 16:00 Clock 0:00-4:00 For Time: 30-20-10 Push Press Wall Ball Shots 20#/14# *50 Double Unders after each round 4:00-6:00 Rest 2 Minutes 6:00-10:00 For Time: 30-20-10 Med Ball Cleans 20#/14# *50 Double...

Wednesday

Blackbird CrossFit – CrossFitMetconMetcon (AMRAP – Rounds and Reps)AMRAP 20 5 Hang Power Cleans @ 65-70% of 1RM Clean 10 Ring Push-ups 200m RunWarm-upWarm-up (No Measure)GENERAL WARM-UP 200m Run 10 Down Dog Push-ups 10 Hollow Rocks 10 Super-mans 10...

St. Patty’s Day

Blackbird CrossFit – CrossFitMetcon4 Leaf Clover 2015 (Time)3 Rounds For Time 17 Snatches 75# / 55# 17 Box Jumps 24″ / 20″ 17 Toes to Bar 17 BurpeesWarm-upWarm-up (No Measure)GENERAL WARM-UP 20 Jumping Jacks 5/5 Reverse Lunges 5 Burpees 5/5 Active...

Monday

Blackbird CrossFit – CrossFitStrengthFront Squat (1x1x1x1x1)MetconMetcon (AMRAP – Rounds and Reps)AMRAP 10 100m Sprint 5 Thrusters 95#/65# 5 Pull-upsWarm-upWarm-up (No Measure)GENERAL WARM-UP AMRAP 5 100m Run 5 Air Squats 5 Ring Rows SPECIFIC WARM-UP 5...

Saturday

Blackbird CrossFit – CrossFitMetcon (Time)3 Rounds for Time: 15 Shoulder to Overhead 135#/ 95# 30 Air Squats 45 Double Unders