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
CrossFit Black Ridge – CrossFit Class is 7AM only because of Peach Days Parade. View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP 15 Dead Lift 115/75 30 Sit-ups 15 Push Press 115/75 E4M 30 second L-Sit from the barMust accumulate 30 total seconds of L-Sit before going back to AMRAP. Pick…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) PARTNER WOD 50 squat snatches 95/65 135/95 RXP 100 pullups or C2B pullups RXP 150 wall balls 20/14 200 double underssplit snatches up 1×1 partition other movements as needed at 50/50 split 3×1 singles
CrossFit Black Ridge – CrossFit coaches spend 15 minutes on mobility View Public Whiteboard Metcon (AMRAP – Reps) E3M for 5 rounds 400 meter run and with remaining time perform max effort 1st round -pushups 2nd round -box jumps 24/20 3rd round -air squats 4th round -calorie row 5th round -wall balls 20/14 rest one…
CrossFit Black Ridge – CrossFit View Public Whiteboard Push Press (E2M 5reps for 5 rounds) build to a 1×5 max from rack. Metcon (Time) FT: 40 toes to bar 40 burpees (25pl plate) 40 push press 95/65