CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) E3M for 5 rounds: 5 back squats at 70% (from the rack) 10 calorie row Metcon (Time) 3 rounds for time: 20 back squats (from the floor) 20 pushups Rnd 1@135Rnd 2@155Rnd 3@185 Rnd 1@95 Rnd 2@105 Rnd 3@125
CrossFit Black Ridge – CrossFit Never miss a monday! View Public Whiteboard Metcon (Time) 10 rounds for time: 14 box jumps 24/20 8 wall balls 20/14 5 hang squat snatch 95/65 (step ups are RX)
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) Partner WOD: 400 Meter Run 100 Toes to Bar 400 Meter Run 100 KB Swings 53/35 400 Meter Run 100 Deadlifts 185/135 400 Meter Run 100 Medball Situps 20/14 Both Partners run. No work begins until both partners are back from the run. One partner…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) For reps: 1 unbroken set of thrustres 95/65 rest until 3 minute mark 1 unbroken set of thrusters 75/55 rest until 6 minute mark 1 unbroken set of thrusters 45/35 rest until 9 minute mark 1 unbroken set of front squats 95/65 rest…
CrossFit Black Ridge – CrossFit Come to our Mobility Wod at 5:30Pm View Public Whiteboard Metcon (AMRAP – Reps) 3 rounds for total reps: 30 seconds work 30 seconds rest -kb alternating lunges 53/35 -calorie row -wall balls 20/14 -power cleans 95/65 Metcon (Time) 30-20-10 wall balls 20/14 alternating front rack lunges 95/65 200 meter…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) E2M for 5 rounds 12 back squats 135/95 then max reps hand stand push-ups (ab mat) Score is total hspu. RXP is strict hspu Metcon (AMRAP – Rounds and Reps) 12 minute amrap 3 chest to bar pullups 6 hspu (ab mat) 40…