WORKOUT OF THE DAY

Monday

Blackbird CrossFit - CrossFitKnuckle 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+ Clean and Jerks 155#/105#Warm-upWarm-up (No Measure)GENERAL WARM-UP AMRAP 5 15...

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Saturday

Blackbird CrossFit - CrossFitPartner WorkoutMetcon (Time)Partner WOD For Time: 300 Double Unders 40 Single Arm Dumbbell Hang Clean and Jerks 50#/35# 150 Wall Balls 20#/14# 40 Single Arm Dumbbell Hang Clean and Jerks 50#/35# 75 Box Jumps 24/20 40 Single Arm Dumbbell...

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Friday Heavy Day

Blackbird CrossFit - CrossFitStrengthDeadlift (3x3x3x3x3)Push Press (5x5x5x5x5)Warm-upWarm-up (No Measure)GENERAL WARM-UP AMRAP 5 15 Plate Hops 10 Plate G20 5 Inch Worms 5/5 Alt. Groiners SPECIFIC WARM-UP 5 Good Morings 5 Barbell Rows 5 Deadlifts 5 Shoulder Presses 5...

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Thursday

Blackbird CrossFit - CrossFitMetconMetcon (AMRAP - Rounds and Reps)AMRAP 20 5 Strict T2B 10/5 Strict Ring Dips 20/15 Machine CaloriesWarm-upWarm-up (No Measure)GENERAL WARM-UP AMRAP 8 10 Pulls on Rower/Ski Erg/:20 on Bike Wall to Wall KB OH Carry R/L 5 Slow Plank...

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Wednesday Heavy Day

Blackbird CrossFit - CrossFitStrengthBack Squat (5x5x5x5x5)Accessory WorkMetcon (No Measure)EMOM 10 EVEN: 5/5 Single Leg KB Bulgarian Split Squat AHAP ODD: 25 Banded Hamstring CurlsWarm-upWarm-up (No Measure)GENERAL WARM-UP Line Drills :30 Shuttle Run 10 Air Squats...

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Tuesday

Blackbird CrossFit - CrossFitMetconHate (Time)6 Rounds for Time: 6 Thrusters 115#/75# 6 Chest-to-Bar Pull-ups 6 Burpees Over the BarWarm-upWarm-up (No Measure)GENERAL WARM-UP 2 Rounds :30 Plate Hops 10 Down Dog Push-ups 5/5 Active Spider-mans 2 Rounds 5/5 Cossack...

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Monday

Blackbird CrossFit - CrossFitStrengthSnatch (2x2x2x2x2)Benchmark WorkoutIsabel (Time)For Time: 30 Snatches, 135# / 95#Warm-upWarm-up (No Measure)GENERAL WARM-UP AMRAP 5 15 Jumping Jacks 5 Bootstrap Squats 10 PVC Pass Throughs 5 Air Squats SPECIFIC WARM-UP 5 Down and...

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Saturday

Blackbird CrossFit - CrossFitPartner WorkoutMetcon (Time)For Time: 60 Handstand Push-ups 60 Deadlifts 225#/155# 60 Toes-to-Bar Row 1000 meters 30 Handstand Push-ups 30 Deadlifts 225#/155# 30 Toes-to-bar *one person works at a time *break up reps as needed with a...

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Valentine’s Day WOD

Blackbird CrossFit - CrossFitPartner WorkoutBreak Up/Make Up (Time)Complete Entire Workout For Time: "The Break Up" 5 Rounds Each 9 Thrusters 95#/65# 9 Pull-ups *One person works at a time through the entire round, while the other rests Then: "The Make Up" 30...

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Thursday

Blackbird CrossFit - CrossFitMetconMetcon (3 Rounds for reps)AMRAP 5 10/8 Calorie Row 15 Plate Hops 45# Rest 2 Min AMRAP 5 8 Double Dumbbell Hang Clean and Jerks 35#/20# 10 Abmat Sit-ups Rest 2 Min AMRAP 5 10 R Single Arm KB Swings 53#/35# 40'R Arm KB Suitcase Carry...

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Wednesday Heavy Day

Blackbird CrossFit - CrossFitStrengthSumo Deadlift (3x3x3x3x3)Accessory WorkMetcon (No Measure)EMOM 15, Alternating 10 DB Bench Press AHAP 10 Barbell Curls AHAP 10 Elevated Ring Rows or Ring RowsWarm-upWarm-up (No Measure)GENERAL WARM-UP AMRAP 7 100m Row 5 Inch Worms...

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Tuesday

Blackbird CrossFit - CrossFitMetconDunn (AMRAP - Rounds)Complete as many rounds as possible in 19 minutes of: 3 muscle-ups 1 shuttle sprint, 5 yards, 10 yards, 15 yards 6 burpee box jump-overs, 20-in. box On the burpees, jump over the box without touching it.Marine...

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