CrossFit Black Ridge – CrossFit coaches spend 12-15 minutes on mobility View Public Whiteboard Metcon (Time) sprint wod For Time: 30 goblet squats 53/35 30 over the kb burpees 5 minute time capstandard is feet together when jumping over the kb. Metcon (AMRAP – Reps) 5 minute amrap 6 HSPU (Flat Surface) 15 OH alternating…
CrossFit Black Ridge – CrossFit View Public Whiteboard Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats
CrossFit Black Ridge – CrossFit Shano and Veronica we will miss you! View Public Whiteboard Metcon (No Measure) EMOTM for 10 minutes even- 5 thrusters 135/95 odd- 10 wall balls 20/14 Metcon (Time) 4 RFT: 200 meter run 8 GTOH 185/115
CrossFit Black Ridge – CrossFit Never Miss a Monday View Public Whiteboard Metcon (Time) sprint wod 4 RFT: 10 pushups 25 Dub’s Metcon (AMRAP – Rounds and Reps) 14 minute amrap 12 pull-ups 24 front squats 48 Dub’s 95/65
CrossFit Black Ridge – 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 unders Metcon (No Measure)…
CrossFit Black Ridge – CrossFit View Public Whiteboard Push Press (spend 15 min working on 3RM) Metcon (Time) FT: 50 Thrusters 30 Dub’s 60 Bar over Burpees 30 Dub’s 70 Push Press 30 Dub’s 75/55 3×1 singles
CrossFit Black Ridge – CrossFit coaches spend 15 minutes on mobility View Public Whiteboard () Metcon (AMRAP – Reps) Partner WOD 7 Minute amrap 10 Wall Balls 20/14 20 Meter Bear Crawl (10MRXPlus HSW) 5 Toes To Bar 7 Minute amrap 10 KB Swings 53/44 20 Meter Bear Crawl (10MRXPlus HSW) 5 Toes To Bar…
CrossFit Black Ridge – CrossFit View Public Whiteboard The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) For Max Reps: 0-10 Minute: 1 Mile Run + Max Clean and Jerk (135/95) in remaining time 10-13 Minute: Rest 13-20 Minute: 800 Meter Run + Max Power Snatch (115/75) in remaining time 20-23 Minute: Rest 23-27 Minute: 400 Meter Run + Max…
CrossFit Black Ridge – CrossFit No women WOD at 7:30 tonight View Public Whiteboard Metcon (AMRAP – Reps) Tabata 8 intervals of each movement, 20/10 work rest ratio. -Hole Sit Goblet Squats 53/35 -Double UndersScore is total Dub’s One minute rest between movements Metcon (AMRAP – Reps) 3 rounds for max reps 1 minute max…