CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) partner ab circuit 3 rounds (In under 12 Minutes) 30 seconds weighted planks 15 partner leg tosses 30 med ball passing situps Metcon (AMRAP – Reps) 14 minute amrap 60 situps 50 toes to bar 40 wall balls 20/14 30 power cleans 135/95 20…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) In 10 minutes at each station build to a heavy A: 3 rep bench press B: 3 rep push jerk C: 3 rep front squat B&C from the floor. Score is the weight of A-B-C combined. No split jerk allowed.
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) Sprint WOD 6 minute time cap 3 rounds for time: 10 wall balls 20/14 20 dub’s 10 thrusters 95/65 Metcon (Time) At the 10 minute mark: For time: 15 thrusters 100 dub’s 12 thrusters 80 dub’s 9 thrusters 60 dub’s 6 thrusters 40 dub’s 3…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 30-Min Partner wod: P1:25ft Walking-lunge cmplx.(95/65)2 frnt, 2 ovrhd, 2 bck, 2oh… P2: 6 HSPU, 6 burpees P1: 40 Dubs P2:25 ft Walking-lunge cmplx. (95/65) 2 frnt, 2 ovrhd, 2 bck, 2oh… P1: 15 KB swings 53/35 P2: 12KB thrusters 44/26…
CrossFit Black Ridge – CrossFit Fun day Friday! Be here and get your weekend started right! View Public Whiteboard Metcon (AMRAP – Reps) 5 minute amrap Front squats 135/95 Emom 3 buprees Score is total front squats 3-2-1 go… Burpees first Metcon (AMRAP – Rounds and Reps) 12 minute amrap 10 dead lifts 20 box…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) emom for 6 minutes even- max reps: hang power snatch 95/65 in 30 seconds odd-max effort strict pullups in 30 seconds Metcon (Time) For Time: 200 meter run 10 pull-ups 200 meter run 10 hang power snatches 400 meter run 20 pull-ups 400…
CrossFit Black Ridge – CrossFit Margaux Alvarez is coaching our 9:30am and 5:30pm classes. Come say hello to a world class games athlete. View Public Whiteboard Metcon (AMRAP – Reps) 3 minute amrap’s for 5 rounds 25 wall ball (20/14) cash in each round then max reps: 1st round- pushups 2nd round- situps 3rd round-…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) In 10 minutes work through 5 sets of 5 reps. 3-Position snatch deadlift – This will build strength where you need it most. Pause for 2-seconds at mid-shin, right off the floor, then again just past the knees and in the power position. Use…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) With a ascending clock 40 seconds on, 20 seconds off, for 5 rounds “elbow plank” At the 6 minute mark: 2 rounds for time: 15 clean and jerks 95/65 20 burpees Metcon (Time) At the 14 minute mark 2 rounds for time: 15 C&J 135/85…
CrossFit Black Ridge – Comp WOD View Public Whiteboard () Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14#