160930
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 3 rounds for time: 20 toes to bar 15 hand stand push-ups (ab mat) 25 front rack lunges 95/65 3 rope climbs 30 minute time cap
160929
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) 5 rounds 30 seconds on 30 seconds off “back squats” Score is total pounds lifted, you choose the load, weight comes from the floor. You can change the weight through out. Metcon (Time) 2 rounds for time: 60 second hand stand hold 60 second bar…
160928
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) speed wod 3 rounds 25 double unders 10 pullups 5 minute time cap Metcon (Time) at the 5 minute mark: 3 rounds for time: 400 meter run 15 shoulder to over head 135/95 30 double unders 10 pullups
160927
CrossFit Black Ridge – CrossFit build that strength! View Public Whiteboard Metcon (Weight) E30S for 10 minutes 1 Dead Lift at approx 75-85% of 1RM score is single barbell weight, challenge yourself, share a barbell if needed. Metcon (Weight) E2M seconds for 6 rounds bar complex- 2 dead lifts 2 hang power cleans 1 jerk…
160926
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 4 minute amrap 30 front squats 95/65 then max reps kettle bell swings 53/35 rest 3 minutes 4 minute amrap 30 front squats 95/65 then alternating kb snatches 53/35 rest 3 minutes 7 minute amrap 20 goblet lunges 53/35 20 burpees score is…
160924
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 30 minute AMRAP 8 Back-Rack Step Ups 2 Rope Climbs 6 Thrusters 8 C2B Pullups 2 Muscle Ups (bar or ring) 6 snatch (any variation) Box Height 20″ Barbell Rx115/75 Rx+135/95
160923
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 5 rounds for time: 60 dubs’s 15 toes to bar 5 power cleans rest 1 minute RX 155/105 RXP 205/135 3×1 singles
160922
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) for time: 150 wall balls 20/14 every break stop and perform 3 pushups 3 pullups 30 minute time cap ALL WALL BALLS DONE AT RED WALL!
160921
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) For Time: 21 Power Snatches 400 meter run 15 Overhead Squats 400 meter run 9 Squat Snatches 400 meter run 115/75
160920
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) E2M for 5 rounds 5 dead lifts 5 strict pullups Score is combined weight of all 25 dead lifts Metcon (Time) for time: 5 rounds 10 dead lifts 185/125 10 over the bar burpees