WWM Triplet (M)

Blackbird CrossFit – CrossFitStrengthShoulder Press (Build to a heavy set of 3)MetconMetcon (AMRAP – Rounds and Reps)AMRAP 15 9 Push Jerks 115#/75# 12 Deadlifts 115#/75# 15/12 Machine Calories *today athletes will rotate the machine they use each round....

Partner WOD

Blackbird CrossFit – CrossFitPartner WorkoutMetcon (Time)You go I go For Time: 10 Rounds Each 5 Double DB Hang Clean and Jerks 50#/35# 10 Single DB Box Step Over 50#/35# *one partner completes an entire round while the other rests *each partner completes 10...

Bench Press Test/Metcon (SP)

Blackbird CrossFit – CrossFitStrengthBench Press (Build to a 1RM )MetconMetcon (Time)For Time: 30 Toes-to-Bar 60 Kettlebell Swings 53#/35# 30 Toes-to-Bar *Every 2 minutes perform 30 Double Unders *Start the workout with 30 Double UndersScaled VersionMetcon...

Double Triplets (2SH)

Blackbird CrossFit – CrossFitMetconMetcon (Time)For Time: 30-20-10 Machine Calories Burpees *200m Run after each round Rest 3 minutes 30-20-10 Machine Calories Alt. Dumbbell Snatches 50#/35# *200m Run after each round *Score is total timeScaled VersionMetcon...

Benchmark (M)

Blackbird CrossFit – CrossFitBenchmark WorkoutKnuckle Sandwich (Time)For Time: Cash In: 15 Clean and Jerks 135#/95# 3 Rounds 20 Pull-ups 30 Push-ups 40 Air Squats Cash Out: 15 Clean and Jerks 135#/95#Rx+ 155#/105#Scaled VersionMetcon (Time)For Time: Cash In: 15...

Mono Madness (L)

Blackbird CrossFit – CrossFitMetconMetcon (AMRAP – Reps)Every 3 minutes for 10 Rounds [On the 0:00] 25/20 Machine Calories [On the 3:00] 400m Run [On the 6:00] 25/20 Machine Calories [One the 9:00] 400m Run [On the 12:00] 25/20 Machine Calories [One the...