WORKOUT OF THE DAY

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 Active...

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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 Unders...

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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 Sit-ups 10...

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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 Spider-mans 5/5...

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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 Scap Pull-ups...

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Saturday

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

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Friday

Blackbird CrossFit - CrossFitMetconMetcon (3 Rounds for reps)AMRAP 5 15/10 Calorie Assault Bike or 15/10 Calorie Row 15 Ring Rows Rest 2 Minutes AMRAP 5 10 Deadlifts 95#/65# 10 Wall Balls 20#/14# Rest 2 Minutes AMRAP 5 10 Overhead Squats 95#/65# 10 Burpees Over the...

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Thursday Heavy Day

Blackbird CrossFit - CrossFitStrength"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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Wednesday Gymnastics Day

Blackbird CrossFit - CrossFitGymnasticsMetcon (No Measure)EMOM 8 Alternate Movements Each Minute for 12 minutes -3 Wall Walks (go as far as you are able) -10 Handstand Hold Shoulder Taps (from wall walk position, toes or knee on box in HSPU position, or plank from...

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Tuesday

Blackbird CrossFit - CrossFitStrengthFront Squat (3x3x3x3x3)Build to a 3RM Front squat. Warm-up to 80% of 1 RM then attemp to increase load in small jumps across all sets or find a heavy weight and hold accross all sets.MetconMetcon (Time)For Time:...

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Monday Gymnastics Day

Blackbird CrossFit - CrossFitGymnasticsMetcon (AMRAP - Rounds and Reps)AMRAP 18 1 Ring Muscle-up 3 Strict Toes-to-Bar 5 Deadlifts 135#/95# 200m RunRMU Scaling -- > Option 1: (Rx) 1 Kipping or Strict RMU Option 2: 1 Jumping RMU Option 3: 3 Toe/Feet Assisted RMU +...

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Saturday

Blackbird CrossFit - CrossFitMetcon (AMRAP - Rounds and Reps)Partner WOD AMRAP 20 6 teams of 3-5 people 1 Athlete works on the Assault Bike for .5 miles at a time while the rest of the team splits an AMRAP. Switch biker every .5 miles Record Total Team Calories in the...

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