141212
Main – Comp WOD View Public Whiteboard Back Squat (5-5-5-5-5) Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups
141211
Main – CrossFit coaches spend 15 minutes on mobility View Public Whiteboard Metcon (Time) FT: cash in 1 mile run 50 wall balls 50 air squats 50 pushups 50 KB swings 53/44 50 sit-ups
141211
Main – Comp WOD View Public Whiteboard Metcon (Weight) 5 Sets of Complex 1 SqSn 2 OHSrecord heaviest complex Metcon (AMRAP – Reps) 3 Rounds 2 min AMRAP 300 m Row SqCl 115/75 Rest 4 minsRecord total reps of SqCl from all three rounds. Metcon (No Measure) Crossfit Black Ridge Thurs WOD
141210
Main – CrossFit View Public Whiteboard The CrossFit Total (Total Weight)
141210
Main – Comp WOD View Public Whiteboard Metcon (No Measure) 10 mins Skill Work – Handstand walk The CrossFit Total (Total Weight) Metcon (AMRAP – Rounds and Reps) 14 min AMRAP 10 DL 245/165 15 Box Jumps 24/20 20 Sit-ups
141209
Main – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) emotm for 5 minutes double unders 30 seconds on 30 seconds off Metcon (AMRAP – Reps) 3 minutes for max reps 200 meter run wall ball situps 20/14 3 minutes rest 3 minutes for max reps 200 meter run hang power snatch 75/55 3 minutes…
141209
Main – Comp WOD View Public Whiteboard Metcon (No Measure) Squat Snatch 25 reps at 80% of 1RM Metcon (No Measure) Both Black Ridge WODs Metcon (AMRAP – Reps) 3 Rounds Max Effort Push-ups Rest Max Effort C2BChest must touch every rep on both moves. No time component.
Athlete Spotlight Holly Simmons
Holly Simmons spotlight WOD Metcon (Time) 3 RFT: 5 power cleans 155/110 15 hspu 5 power cleans 15 ttb 5 power cleans 15 wall balls 20/14 5 power cleans 15 burpees 30 minute time cap If you hit time cap just put total reps in comments. Athlete Spotlight Holly Simmons: “What I love about CrossFit…
141208
Main – Comp WOD View Public Whiteboard Metcon (No Measure) Squat Cleans 25 reps at 80% of 1RM Metcon (No Measure) Spotlight WOD Metcon (AMRAP – Reps) Max Effort TNG SqCl 115/75No time component. Multiple attempts allowed. Record highest rep set. Metcon (AMRAP – Reps) 6 min AMRAP Ring Muscle-ups
141208
Main – CrossFit Holly Simmons spotlight WOD View Public Whiteboard Metcon (Time) 3 RFT: 5 power cleans 155/110 15 hspu 5 power cleans 15 ttb 5 power cleans 15 wall balls 20/14 5 power cleans 15 burpees30 minute time cap If you hit time cap just put total reps in comments.