CrossFit Black Ridge – CrossFit mobility wod at 5:30pm View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 6 minute amrap 15 seconds accumulated static ring raised knee lift 10 kettle bell swings 53/35 15 situps every second on static ring lifts count as a rep Metcon (Time) 3 rounds for time: 20 push press…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 5 rounds for max reps 1 minute back squats 135/95 1 minute rest Metcon (Time) 3 rounds for time: 30 air squats 200 meter farmer carry 2 rope climbs 20 minute time cap Men 2x25lb plates Women 2x15lb RX Plus If you finish…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) E3M for 5 rounds 10 reps bench press at approx 50%-60% of 1RM Metcon (AMRAP – Reps) E3M for 5 rounds 15 wallballs 20/14 max reps bear complex 135/95 -power clean -front squat -push press -back squat -second push press Same standards as battle…
CrossFit Black Ridge – CrossFit Never miss a Monday! View Public Whiteboard Metcon (No Measure) 3 rounds tabata 20/10 second work rest ratio: -hollow rocks -right arm side plank -left arm side plank -elbow plank Metcon (Time) For Time: 5-10-15-20-15-10-5 overhead squats 95/65 toes to bar
CrossFit Black Ridge – CrossFit NO! morning classes, Throwdown opens at 4pm. First event kicks off at 5pm View Public Whiteboard Battle at BlackRidge Test WODs (AMRAP – Reps) Strength Metcon In 12 Minutes, as a MM or FF partnership, complete the following work: 50 Clean and Jerks 115/75 50 Snatches 115/75 *Note time With…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 400 meter run 10 power cleans 115/75 20 hand stand pushups (ab mat) 30 burpees 40 situps 30 buprees 20 hand stand pushups 10 power cleans 400 meter run
CrossFit Black Ridge – CrossFit mobility wod at 5:30pm View Public Whiteboard Metcon (AMRAP – Reps) emom for 6 minutes -even 10 toes to bar -odd 40 seconds max effort power snatches 75/55 Score is total PS, must get all 10 ttb each round to click RX Metcon (Time) For Time: 30 front rack lunges…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 3 minute amrap 20 dub’s 10 pushups Metcon (Time) 2 rounds for time: 15 clean and jerks 135/95 30 dead lifts 185/125 60 dub’s 3×1 singles
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) emom for 10 minutes even- 5 front squats at 135/95 odd-5 strict pullups Weight front the floor. Use band if necessary, no kipping, Add additional weight on pullups if necessary. Metcon (Time) 10 rounds for time 2 squat cleans @75% of 1RM 5 pullups
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) tabata 20/10 second work rest ratio: 2 times through -hollow rocks -superman -elbow plank -flutter kicks -mountain climbers -russian twist 35/26kb Metcon (AMRAP – Reps) 17 minute amrap 50 sumo dead lift high pulls 95/65 50 wall balls 20/14 50 shoulder to overhead 95/65…