CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) For Time: 250 double unders 50 over head squats 75/55 50 power snatches 75/55 50 box step ups with kb 35/26 (20in) 500 meter row singles is 1×1 but add a 400m run before the OHS 30 minute time cap
CrossFit Black Ridge – CrossFit coaches spend 10 minutes on mobility View Public Whiteboard Metcon (Time) 4 Rounds For TIme: 30 Wall Balls 20/14 15 Pull-ups 400 Meter Run 30 minute time cap
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) emotm for 12 min 2 power cleans start at approx 50% and build to heavy sets maintaining good form throughout. Score is single heaviest double. Metcon (Time) 3 rounds for time: 3 power cleans 185/125 6 wall walks 9 wall balls 20/14 12 burpees (25lb…
CrossFit Black Ridge – CrossFit View Public Whiteboard Back Squat (E3M for 5 rounds) build to a heavy 1×3 from the rack Metcon (AMRAP – Rounds and Reps) 10 minute amrap 10 back squats 8 strict pull-ups 135/95 RX weight from the floor
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) 8 minutes of TABATA rotating through these movements. 20/10 work/rest ratio. – hollow rocks – sit-ups – super man – russian twist 35/26 Metcon (AMRAP – Rounds and Reps) 12 minute amrap of: 20 front rack lunges 95/65 7 over the bar burpees 7…
CrossFit Black Ridge – Saturday FREE CrossFit View Public Whiteboard Metcon (AMRAP – Reps) A: Complete as many reps as possible in 10 minutes of: Partner Clean and Jerk’s rest 5 minutes then: B: Complete as many reps as possible in 10 minutes of: 5 thrusters 95/65 5 pull-ups A:Switch athletes after every 5 reps…
CrossFit Black Ridge – CrossFit View Public Whiteboard Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-upsHSPU with ab mat. After the wod rest a few minutes then do the back squat piece after on your own. Metcon (No Measure) E2M for 4 rounds 5 back squats from the rack at 60%
CrossFit Black Ridge – CrossFit coaches spend 15 minutes on mobility View Public Whiteboard Metcon (Time) 4 Rounds: 20 Box Jumps 30/24 200 Meter Run 20 KB Swings 53/44
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) TABATA 20 sec on 10 sec off for 8 intervals with 1 minute rest between movements -wall balls 20/14 -KB sumo dead lift high pull 53/35 -toes to bar -calorie rowScore is total reps
CrossFit Black Ridge – CrossFit Normal class schedule 5/6/9:30AM and 4:30/5:30PM View Public Whiteboard Power Snatch (3-3-3-3-3) E2M for 5 rounds 3 touch and go Power Snatches building to a heavy 1×3. Metcon (Time) 3 rounds for time: 15 power snatches 135/95 90 double unders 3×1 singles