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CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) sprint wod 2 rounds 50 sit-ups 20 Russian twist 44/26 6 minute time cap Metcon (Time) 3 Rounds for time: 250m Row 12 Squat Snatches 115/75 21 Box Jumps 24/20
150707
CrossFit Black Ridge – CrossFit View Public Whiteboard Deadlift (build to a 1RM in 20 minutes) Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP 10 Burpees 8 HSPU (ab mat) 6 Dead Lifts 275/185
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CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) E90 seconds for 5 rounds Build to a heavy Front Squat+Push Press+Thruster Metcon (Time) For Time: 100 thrusters 45/35 emotm 5 pullupsWOD starts with pullups
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CrossFit Black Ridge – Saturday FREE CrossFit 7:30am only WOD View Public Whiteboard Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m RunGo at this alone or grab a partner and share the reps.
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CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) E2M for 5 rounds build to a heavy bar complex of 1 squat snatch 2 over head squatlooking for technique and form over load Metcon (Time) 3 rounds for time 300 meter row 20 power snatch 30 alternating box step ups with back racked barbell…
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CrossFit Black Ridge – CrossFit Coaches spend 12-15 minutes on mobility. View Public Whiteboard Metcon (AMRAP – Rounds) E3M for 7 Rounds 10 Kb Swings 53/44 40 Dub’s 10 Wall Balls 20/14 RX PLUS @15repsRest is the remaining time within the 3 minute cycle. Skip the next round if you cannot complete the work inside…
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CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 6 Minute AMRAP 15 TTB 21 Push Press 95/65 From the 6 to 12 minute mark build to a 1RM Power Clean At the 12 minute mark: 5 minute AMRAP Thrusters 95/65score total reps and put barbell power clean weight in comments. Metcon…