CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) E2M for 5 cycles 10 wall balls 200 meter runscore is slowest split Metcon (AMRAP – Rounds and Reps) 12 minute amrap 10 shoulder to overhead 135/95 15 kb swings 53/35 20 situps
CrossFit Black Ridge – CrossFit View Public Whiteboard Double unders 30/30 5 rounds (AMRAP – Reps) EMOTM for 5 minutes 30 Seconds on 30 off Double Unders Metcon (Time) For time: 25 dead lift 135/95 20 toes to bar 20 dead lift 185/125 20 toes to bar 15 dead lift 235/155 20 toes to bar…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) TABATA x3 flutter kicks back extensions bar hanging L-sits or knee up holds 20 seconds on 10 seconds off for 3 times through each movement. Rotate movements every interval. Metcon (Time) For Time: 400 meter run 25 bar over burpees 75 power cleans 95/65…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 800m Run 20 Burpee Box Jumps (24/20) 30 Pullups (Bar MU Rx+) 40 WallBalls (11/10 target Rx+) 400m Run 30 Burpee Box Jumps 40 Pullups (C2B Rx+) 50 Wallballs (11/10 Rx+) 200m Run 40 Burpee Box Jumps 50 Pullups 60 Wallballs (11/10 Rx+) Both partners…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) E90S for 5 rounds 1 clean 3 split jerksWork on speed under the bar and good footwork. Metcon (Time) 3 Rounds For Time: 10 clean and jerks 115/75 20 back squats 115/75 300 meter row
CrossFit Black Ridge – CrossFit Coaches spend 15 minutes on mobility View Public Whiteboard Metcon (Time) 10 hand stand push-ups 20 box jumps 24/20 30 strict press 75/55 40 pull-ups 50 kb swings 53/35 40 toes to bar 30 strict press 20 box jumps 10 hand stand push-ups 25 min time cap
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) “Annie” 50-40-30-20-10 Double unders Sit-ups rest 2 minutes then: 50-40-30-20-10 Dead Lift 135/95 Push-ups 35 minute time cap 3×1 singles Score it total time
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) E90S 5 front squats for 5 rounds building weight throughout. Metcon (Time) 20 hang squat cleans 95/65 400 meter run 15 hang squat cleans 115/75 400 meter run 10 hang squat cleans 135/95 400 meter run 5 hang squat cleans 155/105
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) conditioning emotm for 5 minutes 10 wall balls 20/14 Metcon (Time) 5 Rounds For Time: 5 reps of: 1 burpee/1 power snatch 10 wall balls 20/14 95/65 RX 135/95 RX Plus
CrossFit Black Ridge – Saturday FREE CrossFit class at 7:30am only View Public Whiteboard Metcon (Time) Partner Wod “Fran” 21-15-9 thrusters 95/65 pull-ups then 100 burpee pull-upsPartners each will complete “Fran” with one partner first doing 21 thrusters then the other partner doing 21 thrusters. Then first partner does 21 pull-ups after which the second…