CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) With a partner split work: 70-60-50-40 Thrusters Toes to Bar Deadlifts Rx+ 6 rope climbs each round Weight for Thrusters and Deadlifts increases each round Mens: 75-95-115-135 Womens: 55- 65-75-85
CrossFit Black Ridge – CrossFit View Public Whiteboard Handstand Walk (max distance ) spend 7 minutes working on skill Metcon (Time) 400 Meter Run 20 HSPU (ab mat) 40 Front Rack Barbell Box Step ups 40 Sumo Dead Lift High Pull 20 HSPU (ab mat) 20 Calorie Row 75/55 20 inch box
CrossFit Black Ridge – CrossFit View Public Whiteboard The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) from minutes 0/4:00 (8 intervals) tabata front squats 75/55 rest 1 minute from minutes 5:00/9:00 (8 intervals) tabata overhead squats 75/55 score is total reps Metcon (Weight) E3M for 3 rounds 3 reps heavy front squat then: E3M for 3 rounds 3 reps…
CrossFit Black Ridge – CrossFit December challenge is 1000 burpees and 1000 situps. View Public Whiteboard Metcon (No Measure) mid-line madness 40 seconds work 20 seconds rest 2 rounds through -hollow hold -superman hold -ab mat situps Metcon (Time) For Time: 15 Toes to Bar 30 Strict Shoulder Press 75/55 45 Push-ups 65 Dead Lift…
CrossFit Black Ridge – CrossFit Normal class schedule 5/6/9:30AM-4:30/5:30PM View Public Whiteboard Metcon (AMRAP – Reps) 3 minute amrap Burpees (25lb plate) rest 3 minutes 3 minute amrap Power Cleans 115/75 rest 3 minutes 8 minute amrap 100 Kettle Bell Swings 53/35 and with remaining time Push Jerks 115/75 rest 3 minutes 1 attempt at…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 2 Rounds For Time: 1st Round: 30 Clean and Press 95/65 30 Squat Snatch 75/55 50-40-30-20-10 Double Unders Sit Ups 2nd Round: 30 Clean and Jerk 95/65 30 Power Snatch 75/55 50-40-30-20-10 Double Unders Sit Ups Rx+: 115/75 on all Barbell reps 40 Minute Timecap…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) Three girls (partner wod) Elizabeth 21-15-9 Clean, 135# / 95# Ring Dips Isabel 30 Snatches, 135# / 95# Karen 150 Wall-Ball Shots, 20# / 14 partition reps as needed
CrossFit Black Ridge – CrossFit One class at 7:30am happy turkey day! View Public Whiteboard Metcon (Time) partner wod “Gut Busta” share reps as needed 50 burpee box step ups 50 box step ups with one 53/35kb 50 box jumps 100 thrusters 95/65 50 toes to bar 50 wall ball situps with partner 50 partner…
CrossFit Black Ridge – CrossFit class times are 9:30 & 4:30 only View Public Whiteboard Metcon (AMRAP – Reps) 15 minute amrap 200 meter farmer carry 45/25 30 alternating over head lunges 45/25 15 plyo push-ups 45/25 Then: minutes 18-22nd max effort hang power cleans 135/95Add 45 reps per round during the amrap to total…