WORKOUT OF THE DAY

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 undersBox...

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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 ensure proper...

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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 2:00 5 Up-Downs...

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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 between...

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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 (No...

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Thursday

Blackbird CrossFit - CrossFitStrengthThruster (3x5)3 x 5 Thruster* *Keep loading moderate and reps TNG for all three sets. Bar should start on ground.WorkoutJackie (Time)For Time: 1000m Row 50 Thrusters, 45# 30 Pull-upsWomens Rx - 35#Warm-upWarm-up (No Measure)FOR...

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Wednesday

Blackbird CrossFit - CrossFitStrengthFront Rack Lunge (4x4x4x4x4)2 reps per leg and alternate legs each repPartner WorkoutMetcon (AMRAP - Rounds and Reps)AMRAP 15 P1 --> 5 Wall to Wall Shuttle Runs (out + back = 1 rep) P2 --> Double Kettlebell Front Rack Hold (AHAP)...

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Tuesday

Blackbird CrossFit - CrossFitWorkoutCaptain Jack (Time)For Time: 5 Rounds for Time: 10 Toes-to-Bar 5-4-3-2-1 Snatch @ 70-75% of 1RM Snatch 10 Bar Facing Burpees 5 Strict Pull-ups *For snatches the reps decrease by 1 each round This workout is dedicated to our very...

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Monday

Blackbird CrossFit - CrossFitWorkout21 Guns (AMRAP - Rounds and Reps)AMRAP 21 400m Run 21 Push-ups 21 Air Squats 15 Kettlebell Swings 53#/35# 9 Box Jumps 30/24 This "21 Guns" WOD, created for "WOD With Warriors," as a CrossFit tribute workout held twice a year on...

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Saturday

Blackbird CrossFit - CrossFitPartner WorkoutMetcon (Time)Partner WOD 12 Rounds for Time: 3 Burpees 5 Power Snatch 115#/75# 7 Box Jump 24/20 9/7 Machine Calorie *P1 works while P2 rests. Partners alternate every full round. Each partner completes 6 rounds. Alternate on...

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20.5

Blackbird CrossFit - CrossFitMetconCrossfit Games Open 20.5 (Ages 16-54) (Time)For time, partitioned any way: 40 muscle-ups 80-cal. row 120 wall-ball shots, 20/14 lb ball to 10 /9 ft. Time cap: 20 min.MetconCrossfit Games Open 20.5 Scaled (Ages 16-54) (Time)For time,...

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Thursday

Blackbird CrossFit - CrossFitWorkoutMetcon (No Measure)EMOM x 24 MINUTES MIN 1 - 12/10 Calorie Row MIN 2 - AMRAP of 2 Hang Muscle Snatch + 2 OHS 45#/35# MIN 3 - Hollow, Superman, or Plank Hold as long as possible MIN 4 - 12 DB/KB Filly Lunge (Light, Athlete Choice)*...

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