CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) For Time: 21 hand stand pushups (ab mat) 21 kb swings 53/35 3 rope climbs 15 hand stand pushups 15 kb swings 3 rope climbs 9 hand stand pushups 9 kb swings 3 rope climb If you modify the workout double the kb swings each…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 5 minute amrap 15 box jumps 24/20 1 rops climb Metcon (Time) 3 rounds for time: 15 over head squat 95/65 15 toes to bar 30 Dub’s 3 rope climbs 3×1 singles
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 4 rounds For Time: 10 air squats (start at wall) 36 feet bear crawl (across gym) 12 kb swings 53/35 8 minute time cap No dropping KB! Metcon (Time) For Time: 50-40-30-20-10 Back squats Situps RX 95/65 RXP 135/95
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) E90 for 6 rounds 3 power cleans score is heaviest set of 3 TNG or Singles are fine Metcon (Time) 6 rounds for time: 200 meter run 8 hand stand pushups (ab mat) 3 power cleans 22 minute time cap RX135/95 RXP 185/125
CrossFit Black Ridge – CrossFit View Public Whiteboard Push Press (3-3-3-3-3-3) E2M from the rack build to a 3RM. Add warm up sets as neeeded. NO JERKS! Metcon (Weight) Spend 10 minutes building fo a heavy dead lift then: E30S for 24 rounds 1 dead lift (you choose weight)Score is total weight lifted over the…
CrossFit Black Ridge – CrossFit Never miss a Monday! View Public Whiteboard Metcon (Time) For Time: 3 ROUNDS 5 thrusters 75/55 5 bar facing burpees then: 3 ROUNDS 5 thrusters 95/65 5 bar facing burpees 8 minute time cap Metcon (Time) “Double Fran” 21-15-9 then 21-15-9 Thrusters Pullups 20 minute time cap RX is 75/55…
CrossFit Black Ridge – CrossFit One class at 7:30am, Bring a friend View Public Whiteboard Metcon (Time) Partner wod For Time: “Randy” 75 power snatches 75/55 then: “Double Elizabeth” 42-30-18 cleans 135/95 ring dips then: “Randy” 75 power snatches 75/55 partition reps as needed
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) Spend 15 minutes working on rope climb technique.wear long socks Metcon (AMRAP – Reps) 20 Minute AMRAP 55 box step ups 24/20 45 dead lifts ( body weight) 35 pullups 25 burpees 5 rope climbs
CrossFit Black Ridge – CrossFit No 5:30pm WOD’s on Thursday’s. Instead we are having our Mobility WOD, coached by Jared Jones! Come give your body some much needed rehab and mobility at 5:30pm! View Public Whiteboard Double unders 30/30 5 rounds (AMRAP – Reps) EMOTM for 5 minutes 30 Seconds on 30 off Double Unders…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) For total reps: E90S for 3 rounds 10 wall balls 20/14 then with remaning time: max reps squat cleans 95/65 rest 90 seconds E90S for 3 rounds 5 wall balls then with remaning time: max reps squat cleans 135/95 rest 90 secondsonly score…