Main – CrossFit coaches spend 15 minutes om mobility View Public Whiteboard Metcon (Time) FT: 5 rounds of “CINDY” 5 pullups 10 pushups 15 air squats then 400 meter run 5 rounds of “CINDY” then 400 meter run then 75 pushups (if you RX the movements and finish the 75 pushups before 17:00 minute mark…
Main – Comp WOD View Public Whiteboard Metcon (AMRAP – Reps) EMOTM for 20 mins 1 SqCl @ 85% of 1 RM Metcon (Time) Sprint WOD 3 RFT 10 KB Swings 53/35 10 Burpees Shoulder Press (3-3-3-3-3) Metcon (No Measure) Crossfit Black Ridge Thurs WOD
Main – Comp WOD View Public Whiteboard Metcon (AMRAP – Reps) E30S for 5 min 1 SqSn @ 50 % rest 2 mins E45S for 10 reps 1 SqSn @ 55% rest 2 mins EMOTM for 10 mins 1 SqSn @ 60%Work on speed under the bar. Power Clean (3-3-3-3-3) Muscle-ups (ME-ME-ME-ME-ME) Metcon (No Measure)…
Main – CrossFit View Public Whiteboard Metcon (Time) partner wod 5 RFT: 12 Burpees 12 Front Squats, 115# / 75# 12 Burpees 12 Power Snatches, 115# / 75# 12 Burpees 12 Back Squats, 115# / 75# 12 Burpees 12 Hang Squat Cleans, 115# / 75#partition reps as needed.
Main – Comp WOD View Public Whiteboard Metcon (AMRAP – Reps) E30S for 5 mins 1 HSqCl @ 55% of 1 RM rest 2 mins E30S for 5 mins 1 HSqCl @ 60% rest 2 mins E30S for 5 mins 1 HSqCl @ 65%Purpose is to work on technique and speed under the bar. Metcon…
Main – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds) emotm for 10 minutes even- 30 double unders odd- bar complex 115/75 1- power clean 2 squat clean 2 push press 1 jerkscore is total rounds completed. complex is without sitting the bar down throughout. 3×1 singles Metcon (AMRAP – Reps) 12 minute amrap 30…
Main – Comp WOD View Public Whiteboard Metcon (AMRAP – Reps) Hang Squat Snatch 1 rep E30S for 5 mins @ 50% of 1 RM 1 min Rest 1 rep E30S for 5 mins @ 60% of 1 RM 1 min Rest 1 rep E30S for 5 mins @ 65% of 1 RMPurpose is to…
Main – CrossFit View Public Whiteboard Split Jerk (1-1-1-1-1) Metcon (AMRAP – Rounds and Reps) 10 minute amrap 3 clean and jerk 6 ring dips 9 over the bar burpees 135/95 RX 185/125 RX plusSplit or power jerk acceptable. Weight is taken from the floor
Main – Saturday FREE CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) partner wod 25 minute amrap cash in 300 double unders (2×1 singles) 10 toes to ring 10 burpees 25lb plate 10 box jumps 20inch 10 pullups 50 meter OH plate carry 45/25One partner working at a time. Alternate movements. Split DU…
Main – CrossFit View Public Whiteboard Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-upswomen #35 Metcon (No Measure) work on a gymnastics skill of your choice for 10 minutes -muscle ups -ring muscleups -hand stands -pullups/C2B -pistols -rope climbs