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…
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