Blackbird CrossFit - CrossFitDork (Time)6 rounds for time of: 60 Double Unders 30 Kettlebell Swings, 1.5/1 pood 15 Burpees Scaling: Reduce the reps and/or number of rounds in order to keep the volume manageable. Aim to complete the workout in less than 25...

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Metcon (Time) Teams of 2 10 Rounds for time (5 rounds each): 200m Run 9 Thrusters 95#/65# Switch after full round is completed.  One person works at a time and rest for a full round.  5 Rounds each or 10 total. The CrossFit Warm-up 3 rounds of 10-15 reps of: Samson...

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Blackbird CrossFit - CrossFitSplit Jerk (3x3x3x3x3)Metcon (AMRAP - Rounds and Reps)AMRAP 15 5 Strict Pull-ups 10 Hanstand Push-ups 15 Air SquatsBEG: Metcon (AMRAP - Rounds and Reps)AMRAP 12 5 Ring Rows 10 Box HSPU 15 Air Squats

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Blackbird CrossFit - CrossFitJump Rope ProgressionsPerform the following movements for a minute each with a work/rest ratio of (20 on/10 off, 20 on/10 off) Perform the final minute with no rest. Normal Singles Rest 1 Min Fast Singles Rest 1 Min Slow High Singles Rest...

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Blackbird CrossFit - CrossFitOverhead Squat (1x1x1x1x1)Jackie (Time)For Time: 1000m Row 50 Thrusters, 45# 30 Pull-upsWomen's Rx - 35# barBEG: Metcon (Time)500m Row 25 Empty Bar Thrusters 15 Ring Rows or Banded Pull-upsWU: Warm-up (No Measure)200m Row 8 Down Dog...

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Blackbird CrossFit - CrossFitClean (3x3x3x3x3)Metcon (Time)7 Rounds for Time: 7 Power Cleans 135#/95# 14 Hand Release Push-upsBEG: Metcon (Time)5 Rounds for Time: 7 Hang Cleans or Kettlebell Swings 10 Hand Release Push-upsWU: Warm-up (No Measure):30 Seconds of Burpees...

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