141024

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…

141024

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

141023

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 ()

141023

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

141022

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.

141022

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…

141021

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

141021

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…

141020

Main – CrossFit Bryan Winder spotlight Wod View Public Whiteboard Metcon (Weight) E3M for 12 minutes (4 rounds) 10 unbroken back squatsScore 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 finish that set.…