Main – Comp WOD View Public Whiteboard Metcon (Time) Sprint WOD 2 RFT 15 WBs 10 PS 75/55 15 DUs Metcon (No Measure) E2M for 20 mins (5 sets each) Even – Back Squats 5 reps Odd – Weighted Pull-ups 5 reps2 sec pause on all Back Squat reps. No kipping on any pull-ups. Enter…
Main – Saturday FREE CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 25 Minute Partner AMRAP Partner A: Run 200 meters (do burpees until partner b is finished with round) Partner B: 5 Thrusters 10 Cleans 15 Deadlifts 95/65 Switch and continue in this manner for 25 minutes. Score is total reps (including burpees) Rx…
Main – CrossFit View Public Whiteboard Metcon (Time) FT: 100 DU 21 front squats 21 push press 100 DU 15 front squats 15 push press 100 DU 9 front squats 9 push press 1 mile run (RX plus) RX 115/75 3×1 singlesIf doing RX plus, include the run in your time.
Main – Comp WOD View Public Whiteboard Metcon (Time) Sprint WOD 2 RFT 7 PS 75/55 7 Bar Facing Burpees 21 DUs Metcon (No Measure) 10 mins of Handstand Walk work Metcon (Time) Sprint WOD 2 3 RFT 10 Jumping Squats 75/55 10 KB Swings 53/35 10 C2B Metcon (AMRAP – Rounds) EMOTM 6 mins…
Main – CrossFit coaches, spend 15 minutes on group mobility View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 18 minute AMRAP 8 Turkish get ups (4-R 4-L) 16 wall balls 20/14 32 Russian kb swings 200 meter run 53/35Do NOT! drop the KB during swings with people doing TGU on the floor.
Main – Comp WOD View Public Whiteboard Metcon (Time) Sprint WOD 400 m Run 20 Walking OH Lunges 75/55 20 TTB Metcon (Weight) E90S for 18 mins (10 sets) 1 SqSnTry to build up to 1RM PR Metcon (Time) 400m Row 30 DL 245/165 20 Strict Pull-ups 10 Thrusters 145/100 20 Strict Pull-ups 30 DL…
Main – CrossFit View Public Whiteboard Metcon (Time) sprint wod 15 pullups 200 meter run 15 pullups 200 meter run Metcon (Time) 3 RFT 15 squat clean 30 dead lifts 45 situps 135/95
Main – Comp WOD View Public Whiteboard Metcon (No Measure) Crossfit BlackRidge Wed Sprint WOD Metcon (AMRAP – Rounds) EMOTM 18 mins (6 sets of each) Even-1 SqCl+3 FS Odd- 50 DUsChoose a weight that will challenge you for 6 sets (ideally around your 5RM FS weight). 12 possible rounds. Put weight used in notes.…
Main – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds) emotm for 36 minutes one station per minute a) 2 clean and jerk at 75% b) 30 double under c) 10 pushupsDU modification is 30 seconds of singles. Score is a possible 36 rounds if you never miss a minute.
Main – Comp WOD View Public Whiteboard Metcon (Time) Sprint WOD 2RFT 30 WBs 10 Burpee-Pullups Metcon (AMRAP – Reps) E90S for 18 min (6 sets each) Even – 45 sec AMRAP DL 315/215 Odd – 45 sec AMRAP Box Jump 30+/30no TNG DL. must drop each rep Elizabeth (Time) 21-15-9 Clean, 135# / 95#…