Main – Comp WOD View Public Whiteboard Metcon (No Measure) E30S for 5 mins 1 HHSqSn Rest 1 min – increase weight E30S for 5 mins 1 HSqSn Rest 1 min – increase weight E30 S for 5 mins 1 SqSn Metcon (No Measure) 3 Rounds for Reps 90s on 90s off 90 s Thursters…
Main – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) conditioning 2 minutes max reps TTB 2 minutes rest 2 minutes max reps wall balls 20/14score is total reps Metcon (AMRAP – Reps) 6 minute amrap 5 HSPU (abmat) 2 body weight cleans, Women@80% body weight 5 minutes rest 6 minute amrap 5 pull ups…
Main – Comp WOD View Public Whiteboard Metcon (Time) Sprint WOD 30 WBs 400 m Run 30 KB SDLHP 53/44 Metcon (AMRAP – Reps) E2M for 12 mins 45 sec AMRAP BS 135/95 Metcon (AMRAP – Rounds) E90S for 12 mins Even – 5 DL @ 80% of 1RM Odd – 5 Box Jumps 30+/308…
Main – CrossFit View Public Whiteboard Metcon (Time) sprint wod For Time: 20 KB Swings 53/35 400 m Run 20 Burpees (25 plate) Metcon (Time) For Time: 25 strict pull-ups 100 DUs 50 H/R push-ups 100 DUs 75 abmat sit-ups 100 DUs 100 jumping squats 45/353×1 singles
Main – Comp WOD View Public Whiteboard Metcon (No Measure) Sprint WOD 20 KB Swings 53/35 400 m Run 20 Burpees (25 plate)enter score in Crossfit class slot Metcon (AMRAP – Rounds) E90S for 12 mins (4 sets each) Even – 15 TTB Odd – accumulate 30 sec Ring L-Sit8 possible rounds Metcon (AMRAP –…
Main – CrossFit Melanie Cowden spotlight Wod View Public Whiteboard Metcon (Weight) EMOTM for 6 minutes 3 dead lifts (heavy)Score is total weight lifted over 6 minute period. Reps can be T&G or dropped every rep. Spend 5 minutes warming up and building up weight. Metcon (Time) 21-15-9 wall balls 20/14 kb swings 53/44 dead…
STRENGTH: EMOTM for 6 minutes 3 dead lifts (heavy) Score is total weight lifted over 6 minute period. Reps can be T&G or dropped every rep. Spend 5 minutes warming up and building up weight. Metcon (Time) 21-15-9 wall balls 20/14 kb swings 53/44 dead lifts 225/145 “This month marks my one year “Crossfit anniversary.”…
Main – Comp WOD View Public Whiteboard 1000m Row (Time) Max Effort 1000m Row Metcon (AMRAP – Reps) E3M for 18 min Even – ME OHS 135/95 Odd – ME BB Row 135/95Max Effort sets are unbroken attempts. Metcon (No Measure) Crossfit Black Ridge Mon Spotlight WOD
Main – Saturday FREE CrossFit View Public Whiteboard Metcon (Time) (Rx+ Run 200 m) 100 OHS 95/65 100 KB Swings 53/35 (Rx+ Run 400 m) 80 Front Squats 115/75 80 Pullups (Rx+ Run 800 m) 60 Back Squats 135/95 60 Toes To Bar All Reps are shared and divided in any way you want. Rx+…
Main – CrossFit View Public Whiteboard Power Clean (1-1-1-1-1-1) Metcon (Time) 10 RFT 2 cleans 165/115 5 bar facing burpeescleans can be power or squat.