141124
Main – Comp WOD View Public Whiteboard Back Squat (10-10-10-10) Metcon (No Measure) 20 min AMRAP 5 strict pull-ups 10 push-ups 15 air squats 30 DUsEnter score in crossfit class time
Saturday Partner WOD
Main – Saturday FREE CrossFit View Public Whiteboard Metcon (Weight) Partner WOD: 25 minute AMRAP: Partner 1: 10 KB Swings 5 Power Cleans 10 Deadlifts Partner 2: 50m Bear Crawl Once partner 2 returns from the bear crawl they take over for partner 1 in the triplet. You and your partner choose the weight you…
141121
Main – CrossFit View Public Whiteboard Metcon (Weight) emotm for 5 minutes 2 power snatches / 20 DU or 5 Triple undersYou choose the weight. Keep it around 60%-70%, work on great footwork and speed under the bar. score is single heaviest complex. CrossFit Games Open 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders…
141121
Main – Comp WOD View Public Whiteboard Metcon (No Measure) E90S for 15 mins (10 sets) 1 DL @ 85% of 1RM Metcon (AMRAP – Reps) E30S for 9 mins 1- 3 Strict HSPUs (25 plates) 2- 5 Strict Ring Dips 3- 12 abmat Sit-ups Metcon (No Measure) Crossfit Black Ridge Fri WOD
141120
Main – CrossFit View Public Whiteboard Metcon (Time) FT: 20 back squat 95/65 20 TTB 16 back squat 16 TTB 12 back squat 12 TTB 8 back squat 8 TTB 4 back squat 4 TTB 400 meter run 4 burpees 4 front rack lunges 95/65 8 burpees 8 front rack lunges 12 burpees 12 front…
141120
Main – Comp WOD View Public Whiteboard Metcon (Time) Sprint WOD 2 RFT 30 WBs 5 H/R Push-ups 200 m Run Overhead Squat (1-1-1-1-1) Metcon (AMRAP – Reps) 8 min AMRAP SqSn @ 70% of 1RM Metcon (No Measure) Crossfit Black Ridge Thurs WOD
141119
Main – CrossFit View Public Whiteboard Metcon (No Measure) sprint wod 5 rounds 5 thrusters 75/55 5 wall balls 20/14 Metcon (AMRAP – Reps) Partner wod 4 rounds of Fight gone bad Alternating 1 minute intervals 1 minute wall balls 20/14 1 minute box jumps 20 inch 1 minute push press 75/55 1 minute kb…
141119
Main – Comp WOD View Public Whiteboard Metcon (AMRAP – Reps) Squat Cleans 8 min AMRAP @ 60% of 1RM 2 min Rest 8 min AMRAP @ 70% of 1RM 2 min Rest 8 min AMRAP @ 80% of 1RM Metcon (No Measure) Crossfit Black Ridge Wed WOD
141118
Main – CrossFit View Public Whiteboard Shoulder Press (3-3-3-3-3) Metcon (Time) 3 RFT: 30 pullups 15 push jerks 7 front squats 135/95
141118
Main – Comp WOD View Public Whiteboard Shoulder Press (3-3-3-3-3) Metcon (AMRAP – Reps) E30S for 6 mins 1-30 – 10 TTB 31-60 – 10 pistols Metcon (No Measure) Crossfit Black Ridge Tues WOD