CrossFit Black Ridge – Saturday FREE CrossFit View Public Whiteboard Badger (Time) Three Rounds for time of: 30 ‘Squat’ Cleans, 95# 30 Pull-ups Run 800 metersIn honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.To learn more about Badger click hereModify by performing…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 5 minute amrap: 10 calorie row then perform 20 dub’s SCORE IS TOTAL CALORIES Rest 2 minutes 5 minue amrap: 10 wall balls 20/14 then perform 1 dead lift 275/185 SCORE IS TOTAL WALL BALLS Rest 2 minutes 5 minute amrap: 10 alternating…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) E30S for 15 minutes working on technique first, load second. Minute 0-3 squat snatch 75/55 Rest 1 min Minute 4-7 squat snatch 95/65 Rest 1 min Minute 8-11 squat snatch 115/75 Rest 1 min Minute 12 -15 squat snatch 135/95 Metcon (AMRAP – Reps)…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) E3M for 6 rounds build to a heavy bar complex of: 2 pushpress 2 push jerk 1 split jerk from the rack, score is heaviest complex Metcon (Time) For Time: 100 shoulder to over head 95/65 emom 10 situps 3-2-1..go starts with situps
CrossFit Black Ridge – CrossFit Start the week off right and get to the gym! View Public Whiteboard Metcon (No Measure) E90S for 5 rounds 20 seconds plank 5 front squats 95/65 5 push jerks Metcon (Time) For Time: 14 squat clean and jerks 95/65 15 bar facing burpees 12 squat clean and jerks 115/75…
CrossFit Black Ridge – Saturday FREE CrossFit View Public Whiteboard Metcon (Time) Chipper WOD 100 Box Jumps 24/20 100 KB Swings 53/35 100 Sit Ups 100 Air Squats 100 Double Unders (300 sing) 100 Hanging Knee Raises 100 OH Walking Lunges 25/15 100 Seconds Planking 100 Wall Balls Modify by decreasing reps to difficult but…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) For Time: 4 Sets of 20 Unbroken Deadlifts 185/125 10 minute time cap Metcon (Time) Cash in :800 Meter Run 3 Rounds: 10 Jerks 135/95 10 Dead Lifts 135/95 10 Chest to Bar Pull-Ups Cash Out: 800 Meter Run
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 6 minute amrap RX WOD 5 hspu ab mat 10 kb thrusters (5R/5L) 53/35 3 ring dips 6 minute amrap RXPLUS WOD 5 defecit hspu 45lb plates 10 kb thrusters (5R/5L) 53/35 1 ring muscle up Metcon (AMRAP – Reps) 6…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) emotm for 6 minutes 5 burpees then: max reps double unders score is total dub’s Metcon (Weight) E2M for 8 rounds 5 pullups 5 burpees 5 power cleans Choose the weight of your barbell for each set. Score is barbell weight of each…