CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) sprint wod for time: 35 thrusters 95/65 Metcon (AMRAP – Reps) E3M for 5 rounds 50 Dub’s 10 pull-ups In the Remaining Time Squat Clean Thrusters 115/75 *Score is total number of Squat Clean Thrusters 3×1 singles
CrossFit Black Ridge – Saturday FREE CrossFit 7:30am only View Public Whiteboard Metcon (Time) Teams of 2 21-18-15-12-9-6-3 Burpees Over Head Squats 95/65 *One partner completes 21 burpees then second partner completes 21 burpees then first partner does 21 OHS then seconds partner does 21 OHS and same format all the way down to 3…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) Tabata Friday 8 rounds each movement of 20/10 work/rest ratio. Complete each movement before moving onto the next. One minute rest between movements. Score is total reps. -over head alternating lunges -back squats -sumo dead lift high pull -sit-ups -push press 75/55
CrossFit Black Ridge – CrossFit coaches spend 15 minutes on group mobility View Public Whiteboard Metcon (Time) 3 Rounds 15 Calorie Row 25 Chest To Bar 50 Double Unders 1:00 Rest *Rest is included in total time
CrossFit Black Ridge – CrossFit View Public Whiteboard CrossFit Games Open 11.2 (AMRAP – Rounds and Reps) 15-Minute AMRAP of: 9 Deadlifts, 155# / 100# 12 Push-ups 15 Box Jumps, 24″ / 20″
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) emotm for 5 minutes 3 Hang Squat Cleans 135/95 Metcon (Time) 400 Meter Run 21 Hang Squat Cleans (115/75) 400 Meter Run 15 Hang Squat Cleans 400 Meter Run 9 Hang Squat Cleans *200 Meter Run Penalty Each Time The Bar is Dropped
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) WOD 10 minute amrap 8 power snatch 95/65 30 double unders 5 bar over burpees rest 7 minutes then: STRENGTH emotm for 10 minutes 3 heavy front squats from the floorscore WOD only
CrossFit Black Ridge – Saturday FREE CrossFit one class time at 7:30am only View Public Whiteboard Metcon (Time) Partner WOD For TIme: Surprise WOD, plan on getting wet and dirty!
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds) emotm for 25 minutes 1 power clean 185/125 3 toes to bar 5 wall balls 20/14Score is completed rounds. If you fail under 10 minutes complete a 1 mile run and 50 wall balls. If you fail under 15 minutes complete a 1…
CrossFit Black Ridge – CrossFit Coaches spend 12-15 minutes on mobility. View Public Whiteboard Metcon (Time) 800 meter Run 100 Squats 80 KB Swings 53/35 60 Push-Ups 40 Pull-Ups