Josh Fitts
Main – Saturday FREE CrossFit View Public Whiteboard Josh Fitts (AMRAP – Rounds and Reps) 12 Minute AMRAP 6 Snatches 7 OHS 8 C2B pull-ups 34 DU RX 95/55
141205
Main – CrossFit View Public Whiteboard Metcon (Time) FT: 5 wall walks 10 front squats 95/65 15 wall balls 20 power cleans 95/65 25 push jerk 30 front squats 35 wall balls 40 power cleans 45 push jerk 500 meter row
141205
Main – Comp WOD View Public Whiteboard Metcon (AMRAP – Reps) Front Squats 8 min AMRAP @ 60% of 1 RM rest 2 mins 8 min AMRAP @ 70% rest 2 mins 8 min AMRAP @ 80%Take weight from the ground. Metcon (AMRAP – Reps) E30S for 6 mins at top of min – 5…
141204
Main – CrossFit Coaches spend 15 minutes on mobility View Public Whiteboard Metcon (Time) 800m run 50 burpees 5 rope climbs (RX Plus) 800m run 50 burpees 5 rope climbs (RX Plus)Burpees on 25lb plate
141204
Main – Comp WOD View Public Whiteboard Metcon (AMRAP – Reps) Sprint WOD 3 min AMRAP SqCl 115/75 Barbell Row (8-8-8-8) Bench Press (8-8-8-8) Metcon (No Measure) 10 mins Handstand Walk skill work Metcon (No Measure) Crossfit Black Ridge Thurs WOD
141203
Main – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 3 rounds: 60 seconds on 60 seconds off for max double underswinner of the day, man and woman wins a free Herbalife shake!! Danny (AMRAP – Rounds and Reps) 20 minute AMRAP of: 30 Box Jump, 24″ 20 Push Press, 115# 30 Pull-upswomen 20 in…
141203
Main – Comp WOD View Public Whiteboard Metcon (No Measure) Crossfit Black Ridge DU WOD Overhead Squat (1-1-1-1-1-1-1) Danny (AMRAP – Rounds and Reps) 20 minute AMRAP of: 30 Box Jump, 24″ 20 Push Press, 115# 30 Pull-ups
141202
Main – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds) E2M for 10 minutes (5 rounds) 5 dead lifts at 1.5BW men/1.25BW women 5 Strict HSPUSpend several minutes warming up with 3×5 sets with increasing weight. DL can be T&G or dropped every rep. Score is completed rounds. So a max of 5 Metcon (AMRAP…
141202
Main – Comp WOD View Public Whiteboard Metcon (AMRAP – Reps) sprint WOD 3 min AMRAP WBs Metcon (No Measure) Both Crossfit Black Ridge Tues WODs Metcon (Time) For Time 100 push-ups rest 2 mins 50 burpees rest 2 mins 50 burpees
141201
Main – CrossFit View Public Whiteboard Metcon (Time) Sprint WOD 300 Meter Row 30 Thrusters 45/35Go in waves off the rower. Metcon (AMRAP – Rounds and Reps) 18 minute amrap 20 Alternating Overhead Lunges 20 Back Squats 400 Meter Run 45/35Don’t drop the barbell!