CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 1600 Meter Run 16 Toes-to-bar 16 Pull Ups 16 Hand Stand Pushups 800 Meter Run 8 Toes to bar 8 Pullups 8 Hand Stand Pushups 400 Meter Run 4 Toes to Bar 4 Pull Ups 4 Handstand Pushups 200 Meter Run 2 Toes to bar…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) E2M for 5 rounds Bar complex, 3 dead lifts 3 power cleans 3 back squats 1 back jerk build weight, score is heaviest complex, you cannot release the bar through the complex Metcon (Time) 3 rounds for time 10 dead lifts 10 power cleans 10…
CrossFit Black Ridge – CrossFit Coaches spend 12-15 minutes on mobility. Normal WOD at 5:30 class. View Public Whiteboard Metcon (AMRAP – Reps) with a ascending clock 12 minute amrap 8 hang squat cleans 135/95 6 over the bar burpees 4 wall walks Metcon (Weight) From the 12 minue mark to the 24 minute mark:…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) sprint wod with a ascending clock 400 meter run 20 pullups 40 double unders 3×1 singles Metcon (Time) At the 8 minute mark 3 rounds 35 double unders 25 kb swings 53/35 15 pullups 3×1 singles Metcon (Time) At the 20 minute mark 250 double…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) Emom for 15 minutes 1st 30 seconds max reps ring dips 2nd 30 seconds max reps wall balls 3rd 3 reps at 75% of 1RM dead lift Score is total ring dips and wall balls. RXP is muscle up into ring dip sets…
CrossFit Black Ridge – CrossFit Never miss a Monday and start the week off right! Take the steps necessary to become the strongest version of yourself. View Public Whiteboard Metcon (AMRAP – Reps) Ascending Ladder for 8 Minutes: 3 Power Snatch, 3 Toes to Bar 6 Power Snatch, 6 Toes to Bar 9 Power Snatch,…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) Run 400 Meters 50 Box jumps 30/24 25 Clean and Jerk 135/95 Run 800 Meters 25 Clean and Jerk 50 Box Jumps Run 400 Meters Step ups are NOT Rx, however you may step down.
CrossFit Black Ridge – CrossFit Fun day Friday! View Public Whiteboard Metcon (AMRAP – Reps) 4 rounds for max reps 40 seconds work 20 seconds rest/ transition -push-ups -wall balls 20/14 -calorie row -over head alt lunges 75/55 -kb sdhp 53/35 Rest 2 minutes each round
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) For Time: 8 rounds for time: 26 double unders 6 hand stand pushups 3 C2B/Pull-up/TTB complex (modify with 10 hanging knee raises) Reps can be broken and still RX RXP option 4in deficit hspu unbroken dub’s 30 minute cap
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) Part A: (with a up clock) For max reps in 10 rounds: 1 minute work / 1 minute rest 5 burpees then max effort thrusters Score is total thrusters 95/65 Metcon (Time) Part B: At the 22 minute mark on clock: For Time:…