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CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 3 rounds for time: 400 meter run rest 1:1 ratio Metcon (Time) For Time: 30 box jumps 24/20 50 body weight dead lifts 30 box stepups 24/20
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CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) In 6 minutes perform 3×10 pistols, modify as needed. Metcon (No Measure) E90S for 5 rounds 5 T&G snatch grip dead lifts work to a heavy set Metcon (Weight) E2M for 5 rounds 5 T&G power snatch work to a 5RM Metcon (Time) 30…
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CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds) emotm for 5 minutes 10 burpees (25lb plate) then: emotm for 5 minutes 15 wall balls Score is total rounds completed, skip a round if needed but dont shave reps. Metcon (Time) 3 rounds for time 15 front squats 135/95 5 shoulder to…
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CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon 4 Rounds: 400 Meter Run 15 Toes-to-Bar 10 HSPU 10 Ring Dips Rx+ Substitute 5 Muscle ups (Ring or Bar) in place of RDs
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CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) CrossFit Open 14.5/16.5 21-18-15-12-9-6-3 Thrusters 95/65 Bar Facing Burpees April Fools!!!!!!!! This is the Real WOD: In 2 minute intervals perform one unbroken set on each movement: 0-2:00 thrusters 2:00-4:00 kb swings 53/44 4:00-6:00 push jerk 6:00-8:00 front rack lunges 8:00-10:00 double unders…