CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) E90S for 5 rounds 3 over head squats take weight from the floor. build weight throughout, score is heaviest complex. Josh (Time) 21 Overhead Squats, 95# 42 Pull-ups 15 Overhead Squats, 95# 30 Pull-ups 9 Overhead Squats, 95# 18 Pull-upsIn honor of SSG Joshua Hager,…
CrossFit Black Ridge – CrossFit View Public Whiteboard Push-up 5 Minute AMRAP (AMRAP – Reps) 5 Minute AMRAP Push-ups Metcon (AMRAP – Rounds and Reps) 16 minute amrap 21 box step ups 24/20 15 power cleans 135/95 9 wall balls 20/14
CrossFit Black Ridge – CrossFit View Public Whiteboard Back Squat (20 rep max) In 20 minutes attempt a 20RM from the racked position. Metcon (Weight) E2M for 20 minutes 1 snatch (power or squat) Each round add weight. If you hit a PR add lift in extra performance.
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) Tabata 2 rounds 20/10sec work rest ratio: -superman -hollow rocks -mountain climbers -situps -flutter kicks Metcon (AMRAP – Reps) Tabata 20/10 work rest ratio for 8 intervals before going onto the next movement, one minute rest between movements. -front squat -sumo dead lift high…
CrossFit Black Ridge – CrossFit one class at 7:30am View Public Whiteboard Metcon (Time) For time: partner wod share reps evenly 1500 meter row (250m splits) 100 wall balls 20/14 100 toes to bar 200 double unders 5 minutes of elbow plank with one partner always in plank while one partner rests. 3×1 singles
CrossFit Black Ridge – CrossFit View Public Whiteboard CrossFit Games Open 14.5 and 16.5 (Time) For Time: 21 Thruster, 95#/65# 21 Bar Facing Burpees 18 Thruster, 95#/65# 18 Bar Facing Burpees 15 Thruster, 95#/65# 15 Bar Facing Burpees 12 Thruster, 95#/65# 12 Bar Facing Burpees 9 Thruster, 95#/65# 9 Bar Facing Burpees 6 Thruster, 95#/65#…
CrossFit Black Ridge – CrossFit Come watch the last open workout 16.5 at 6pm at the box. View Public Whiteboard Metcon (Time) 3 rounds for time: 200m kb farmer carry 53&44/35&26 (one kb of each) 20 front rack lunge 75/55 30 power snatch 75/55 cashout: 1 mile run 40 minute time cap
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) emotm for 10 minutes 1st- 8 wall balls/5 pullups 2nd- 8 burpees Metcon (Time) For Time 30 calorie row 30 thrusters 30 pull-ups 95/65 go in waves off the rower
CrossFit Black Ridge – CrossFit View Public Whiteboard Hang Clean (2-2-2-2-2) Bench Press (2-2-2-2-2) In 40 minutes build to a 2 rep max on both lifts, Start at 50% of 1RM, So add warm up reps as needed.
CrossFit Black Ridge – CrossFit Never miss a Monday View Public Whiteboard Metcon (No Measure) strength E2M for 5 cycles 8 back squats 135/95 from the floor, only use a load you can get safely to you back Running Annie (Time) 50-40-30-20-10 Double Unders Sit-ups 400 meter run25 minute time cap 3×1 singles