CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 30 Minutes AMRAP Athlete can split the reps in each round (20,40,80) however they would like. Run 200 Meters 20 KB Swings 53/35 20 Hang Cleans 75/55 20 Push Press 75/55 Run 400 Meters 40 KB Swings 40 Hang Cleans 40 Push Press…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) partner wod 5 Rounds for time of: 400m Run 20 Toes To Bar 20 Sumo-Deadlift High-Pull 95/65 20 Thrusters, 95/65 Runs together and partition reps as needed.
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) E2M for 8 rounds 3 dead lifts *all reps are singles *add weight throughout, score is heaviest set of 3 Metcon (Time) 21-15-9 deadlift 275/185 over the bar burpees
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) For 5 rounds In 60 seconds 20 double unders then: max rep hspu (ab mat) 30 seconds rest Score is total hspu. RX hspu start in a hand stand lowering to the mat, then finishing with both heels touching the wall in a…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) E90S for 8 cycles 1 power clean 3 front squats 1 push jerk *add weight throughout *last 3 sets should be at or slightly above “Grace” weight Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 3 rounds of: 2 minutes pull-ups 2 minutes push press 2 minutes power cleans 2 minutes air squats 95/65 rest 1 minute between movements Score is lowest round of work.
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) Partner WOD: One person working at a time. One partner completes 1 movement (set of 10) and alternates with partner every movment/set 00-16:00 AMRAP 10 Toes to Bar 10 Goblet Squats 53/35 10 Chest to Bar Pullups 10 Ground to Overhead 75/55 10…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) Strength E90S for 6 rounds 1 power snatch 1 hang power snatch 1 over head squats score is single heaviest complex Metcon (Time) 40-30-20-10 overhead squats 95/65 pullups
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) with a partner in 10 minutes complete 3×10 leg tosses 6×5 weighted pushups (If not capable of RX pushups just complete modified) Metcon (Time) For time: 4 rounds 15 box step-ups 20inch 15 dead llifts 185/125 400 meter run 25 minute time cap RX…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) A: 5 rounds In 60 seconds complete 20 double unders then: max rep burpees (25lb plate) B: 5 rounds In 60 seconds complete 10 wall balls 20/14 then: max rep toes to bar C: 5 rounds In 60 seconds complete 5 HSPU then:…