140603
Main – SWOD View Public Whiteboard Front Squat (build to 1×3 max) spend 15 minutes building to a 3 RM Metcon (Time) FT: 21 front squat 155/105 90 seconds rest 15 FS 90 seconds rest 9 FS 90 seconds rest
140510
Main – Saturday FREE CrossFit Relay for Life charity WOD. Feel free to donate, all donations will go directly to the Relay for Life event in Hurricane. View Public Whiteboard Metcon (AMRAP – Reps) 18 minute AMRAP Partner WOD 10-15-20-25.. and so on thrusters 95/65 pull-ups kb swings 53/44 200 meter run at the end…
140509
CROSSFIT BLACK RIDGE ENDURANCE CLUB: Because of the high level of athletes in our gym, we have decided to start a CrossFit Black Ridge Endurance Club. This is not an exclusive club to only CFBR members, anyone can join and come benefit from our additional Endurance WODs. We will be starting an endurance program to train for the St…
140508
CROSSFIT BLACK RIDGE ENDURANCE CLUB: Because of the high level of athletes in our gym, we have decided to start a CrossFit Black Ridge Endurance Club. This is not an exclusive club to only CFBR members, anyone can join and come benefit from our additional Endurance WODs. We will be starting an endurance program to train for the St…
140507
CROSSFIT BLACK RIDGE ENDURANCE CLUB: Because of the high level of athletes in our gym, we have decided to start a CrossFit Black Ridge Endurance Club. This is not an exclusive club to only CFBR members, anyone can join and come benefit from our additional Endurance WODs. We will be starting an endurance program to train for the…
140506
Main – SWOD View Public Whiteboard Metcon (AMRAP – Rounds) EMOTM for 20 minutes even- 10 burpees odd- 2 HSC 1 jerk 135/95 RX Plus 165/110 Metcon (Weight) 2 hang squat clean & 1 jerkbuild to heaviest bar complex possible over 20 minute period.
140506
Main – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 7 minute AMRAP 3 clean and jerk 115/75 3 toes to bar 6 C&J 6 TTB 9 C&J 9 TTB 12.. RX PLUS 155/105met-cons will have a running continuous clock with 5 minutes rest between me-tcons. Metcon (AMRAP – Reps) 7 minute AMRAP 3 HSPU…
140505
Main – CrossFit View Public Whiteboard Metcon (Time) Monday Partner WOD 200 DUs Partition as needed 3 rounds each: (one works/one rests) 8 Thrusters 135/85 200 M Run 100 Sit Ups Partition as needed 3 rounds each: (one works/one rests) 8 Deadlifts 275/175 10 Bar facing Burpees 100 HR push-ups Partition as needed35 minute time…
140503
Main – Saturday FREE CrossFit View Public Whiteboard Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50 Double underswomen- 26kb-35lb barbell-14WB-20BJ
140502
Main – CrossFit View Public Whiteboard Metcon (Time) 5 RFT 50 double unders 20 front rack lunges 95/65 200 meter run 3×1 singles 30 minute time cap