160119
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) E90S for 10 rounds 1 squat clean and jerk rest 3 minutes E90S for 10 rounds 1 squat snatch score is 2 total heaviest barbells weights combined.
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CrossFit Black Ridge – CrossFit Nerver miss a Monday! Normal Schedule 5am-6am-9:30am / 4:30pm-5:30pm View Public Whiteboard Metcon (Weight) With a running clock 3 rounds 30 second elbow plank 10 thrusters 75/55 5 minute time cap looking for unbroken movement Starting at the 7 minute mark E90S for 6 cycles 2 thrusters from the floor…
160115
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) Partner WOD With one person working at a time, perform 5 Rounds for time, splitting the reps in any way. Every three minutes on the minute both partner stop and run a 200 meter run. 20 Clean-&-Jerks 135/95 (Rx+ 155/115) 100 Double Unders 20 Toes…
160115
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 22 minute amrap 22 hspu (ab mat) 22 ring dips 22 power snatches 95/65 22 over the bar burpees 22 calorie row 22 dead lifts 185/125 22 pullups
160114
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 5 rounds for reps 1 minute front rack lunges 75/55 1 minute kb swings 53/35 1 minute air squats 2 minute rest
160113
CrossFit Black Ridge – CrossFit View Public Whiteboard CrossFit Games Open 14.4 (AMRAP – Reps) 14-Minute AMRAP: 60 Calorie Row 50 Toes-To-Bars 40 Wall-Ball Shots, 20# / 14# 30 Cleans, 135# / 95# 20 Muscle-upsGo off the rowers in waves every 4 minutes.
160112
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) Core 3 rounds for time 20 situps 15 hollow rocks 10 barbell wipers 95/65 6 minute time cap Metcon (AMRAP – Rounds and Reps) 10 minute amrap 30 sumo dead lift high pulls 8 toes to bar 12 box jumps 24/20 95/65
160111
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) E2M for 7 rounds 10 wall balls 20/14 5 H/R pushups 2 squat clean Increse barbell weight throughout working on speed under the bar and receiving with fast elbows. Metcon (Weight) E90S for 10 rounds 3 burpee pullups 1 squat clean Score is total…
160109
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 0-11:00 Complete 4-8-12-16-20 of: Clean and Jerk (95/65) Toes to Bar * If you DNF the 120 reps by 11:00 do not continue; instead perform 100 situps and 100 burpees. 11:00-19:00 3-6-9-12-15 Clean and Jerk (115/75) Situps * If you DNF the 90…
160108
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) In 10 minutes with a partner complete 3×10 glute ham raises each 3×20 partner med ball situps Metcon (Time) 5 rounds for time 2 wall walk 36 ft bear crawl (wall to rig) 25 alternating kb lunges 53/35 10 hspu (ab mat) 25 minute…