Barbara
Main – Saturday FREE CrossFit View Public Whiteboard Barbara (Time) Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round*
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Main – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 30 minute amrap 100 DU 80 wall balls 20/14 60 kettle bell swings 53/44 40 pullups 20 OH alternating barbell lunges 75/55 100 meter rowScore is total reps. Each round is 400 total reps. Which makes every meter a rep!! Pace yourself and take short…
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Main – Comp WOD View Public Whiteboard Metcon (Time) Sprint WOD 2RFT 10 Push Press 115/75 10 TTB 40 DUs Metcon (No Measure) EMOTM for 10 mins 1 SqSn @ 85% of 1 RM Overhead Squat (3-3-3-3-3) EMOTM (6) Metcon (No Measure) Crossfit Black Ridge Friday WOD
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Main – CrossFit coaches spend 10/15 minutes on group mobility View Public Whiteboard Handstand Walk (max distance ) Metcon (AMRAP – Rounds and Reps) 8 minute amrap 10 burpees 25lb plate 15 hollow rocks 25 situps ()
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Main – Comp WOD View Public Whiteboard Metcon (Time) Sprint WOD 3 RFT 7 SDLHP 75/55 7 Bar Facing Burpees Metcon (No Measure) EMOTM for 10 mins 1 DL at 85% of 1 RM Bench Press (10-10-10-10) Metcon (No Measure) 10 mins of Handstand Walk skill dev Metcon (No Measure) Crossfit Black Ridge Thurs WOD
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Main – CrossFit View Public Whiteboard Front Squat (3-3-3-3-3) Metcon (Time) 3 RFT: 10 plyo push-ups 45/25 10 goblet squats 53/35 200 meter farmer carry M2x25lbs/F2x15lbsMust carry weight pinched with fingers.
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Main – Comp WOD View Public Whiteboard Metcon (Time) Sprint WOD 2 RFT 7 Thrusters 115/75 7 TTB 200 m Run Metcon (AMRAP – Rounds) EMOTM for 10 mins 1 SqCl at 85% of 1RM Front Squat (3-3-3-3-3) Metcon (No Measure) 10 min MU development Metcon (No Measure) Crossfit Black Ridge Wed WOD
Bryan Winder Athlete Spotlight
MONDAY WOD AT CFBR: BRYAN WINDER ATHLETE SPOTLIGHT WOD!! WE THINK YOU’RE GREAT, BRYAN!! E3M for 12 minutes (4 rounds) 10 unbroken back squats Score is total weight lifted over 40 reps. Take weight from floor. Change weight through sets as desired. If you cannot make 10 unbroken squats without dropping weight then you cannot…
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Main – CrossFit View Public Whiteboard Metcon (Time) Sprint WOD 2 RFT 15 Burpees 200 m Runstep onto 25lb plate with both feet each burpee to ensure you stand all the way up Metcon (AMRAP – Rounds and Reps) 12 minute amrap 5 power cleans 185/115 10 box jumps 24/20 15 pullups
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Main – Comp WOD View Public Whiteboard Metcon (No Measure) Crossfit Black Ridge sprint WOD Metcon (No Measure) E90S for 18 min (6 sets each) Even – BB Row 6 reps Odd – Push Press 6 repsFrom the floor. Use two barbells if able. Enter any PRs under extra performance. Metcon (No Measure) Crossfit Black…