CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) 5 minute abs 40 seconds on 20 seconds off -russian twist 25plate -flutter kicks -plank -situps -scissor kicks Metcon (AMRAP – Reps) 2 rounds for MAX REPS 4 minute AMRAP 5 ring dips 5 HSPU ab mat Then: 3 minute AMRAP power cleans 155/105…
CrossFit Black Ridge – Saturday FREE CrossFit View Public Whiteboard Metcon (Time) All work is shared. Both partners run together. All other work should be split in any manner, with only one partner working at a time. For Time: Run 2 Miles Rest 2-Minutes 20 Squat Cleans, 135# 20 Box Jumps, 24” 20 Walking Lunge…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) E90S for 5 rounds a complex of: 1 squat snatch 1 hang squat snatch 1 over head squatChoose a weight that allows good technique. Bar complex is unbroken reps. Score is single heaviest lift. Metcon (AMRAP – Rounds and Reps) 8 minute amrap 15 power…
CrossFit Black Ridge – CrossFit coaches spend 15 minutes on group mobility View Public Whiteboard Metcon (Time) 3 Rounds for Time 20 Calorie Row 30 Box Jumps overs 24/20 40 air squats 5 Ring Muscle Ups (RX Plus) 20 minute time cap step up and overs are RX
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) FT: 100 situps emotm perform 5 burpees *wod starts with burpees *5 minute time cap *shoulders must pass the hips on top Metcon (AMRAP – Rounds and Reps) 13 minute amrap 100 double unders 21 Kettlebell Swings 21 Kettlebell plyo pushups 75 double unders 15…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) emotm for 5 minutes Bear Complex 135/95 Power Clean Front Squat Push Press Back Squat Second Push Press DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) SPRINT WOD 3 rounds 5 burpees 10 wall balls then: 200 meter run Metcon (Time) 3RFT: 20 front squats 95/65 20 pullups 400 meter run 95/65
CrossFit Black Ridge – Saturday FREE CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 10 Minute AMRAP 20 T2B 20 Back Squats (135/95) 20 Shoulder-to-Overhead (135/95) 20 Hand Release Pushups Rest 2 minutes 8 Minute AMRAP 20 V-Ups 20 Back Squats (95/65) 20 Shoulder to Overhead (95/65) 20 Chest to Ground Pushups Rest 2 Minutes…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 4 rounds 10 DL 225/145 10 TTB then: 4 rounds 15 box jumps 30/24 200 meter row
CrossFit Black Ridge – CrossFit coaches spend 10 minutes on group mobility View Public Whiteboard Metcon (AMRAP – Reps) emotm for 7 minutes ( on 25lb plate) 1st minute-10 burpees 2-12 burpees 3-14 burpees 4-16 burpees 5-14 burpees 6-12 burpees 7-10 burpees (88) total to RX you must stay on pace Metcon (AMRAP – Rounds…