CrossFit Black Ridge – Saturday FREE CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 10 Minute AMRAP 20 T2B 20 Back Squats (135/95) 20 Shoulder-to-Overhead (135/95) 20 Hand Release Pushups Rest 2 minutes 8 Minute AMRAP 20 V-Ups 20 Back Squats (95/65) 20 Shoulder to Overhead (95/65) 20 Chest to Ground Pushups Rest 2 Minutes…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 4 rounds 10 DL 225/145 10 TTB then: 4 rounds 15 box jumps 30/24 200 meter row
CrossFit Black Ridge – CrossFit coaches spend 10 minutes on group mobility View Public Whiteboard Metcon (AMRAP – Reps) emotm for 7 minutes ( on 25lb plate) 1st minute-10 burpees 2-12 burpees 3-14 burpees 4-16 burpees 5-14 burpees 6-12 burpees 7-10 burpees (88) total to RX you must stay on pace Metcon (AMRAP – Rounds…
CrossFit Black Ridge – CrossFit View Public Whiteboard Coe (Time) Ten rounds for time of: 10 Thrusters, 95# 10 Ring push-upsIn honor of Army Sgt. Keith Adam Coe, 30, of Auburndale, FL, died April 27th, 2010To learn more about Coe click herewomen @65lb
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) spend 10 minutes building to a 1RM clean 2 minute rest/transition spend 10 minutes building to a 1RM squat snatch score is total weight combined. Metcon (Time) FT: 30 power cleans 165/115
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 50-40-30-20-10 WB’s DU 400m run between rounds (RX Plus) single KB carry on run 44/26 WOD ends with a run. 35 minute time cap.
CrossFit Black Ridge – Saturday FREE CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 30-Minute Partner AMRAP Minutes 0-5 Back Squats 75/55 Minutes 5-10 Push Press 77/55 Minutes 10-15 Pushups Minutes 15-20 KB Swings 53/35 Minutes 20-25 KB SDLHP 53/35 Minutes 25-30 KB Goblet Squats One partner runs 200m while his/her partner completes as many…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) OHS (from rack) 5×3@75% of 1RMspend 15 minutes Metcon (Time) 4RFT 3 wall walks 6 strict pullups 9 OHS 95/65 rest 2 minutes 50 TTB modify strict w/band
Main – CrossFit coaches spend 15 minutes on group mobility View Public Whiteboard Metcon (Time) 50 thrusters 75/55 40 get up-situps 30 lateral bar over burpee’s 20 OH barbell lunges 75/55 10 squat cleans 165/115
Main – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds) skill/strength emotm for 6 minutes even-10 alternating pistols odd-10 plyo pushups (45/25 plate) Metcon (Time) 21-15-9 pull-ups wall balls 20/14 1 MINUTE REST 21-15-9 box jumps 24/20 kb swings 53/44 then: 400 meter row