CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) partner wod: 3 rounds 50 box jumps 24/20 (Stepup RX) 40 thrusters 50 partner med ball situps 20/14 Increasing weight each round 1st round 95/65 2nd 115/75 3rd 135/95 Share reps as needed.
CrossFit Black Ridge – CrossFit View Public Whiteboard 1-Mile Run (Time) Max Effort 1-Mile Run Metcon (Time) After exactly 2 minutes rest from the run perform: 3 rounds: 20 burpees 15 toes to bar 10 calorie row Score is total time including the run and rest.
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) emotm for 6 minutes 3 over head squats (from floor) build to a heavy set. Score is heaviest set CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55# Metcon (No Measure) Cash Out: 15…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) emotm for 12 minutes 2 TnG power cleans rest 2 minutes then emotm for 12 minutes 2 TnG squat cleans build to a heavy double in both movements, Score is total weight of both lifts Example.. PC is 200lbs, SC is 180lbs=380 lbs
CrossFit Black Ridge – CrossFit Never miss a Monday View Public Whiteboard Metcon (Time) 9 rounds 11 wall balls 20/14 2001 lbs of dead lifts* RXP option only- if finished in less then 14 minutes perform a 2977 meter row included for time. 2001 pounds bar weight options 225lbs=9 reps 185lbs=11reps 135lbs=15 reps 95lbs=21 reps…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 30 Minute AMRAP: 5 Whittingham Wall-Walks 10 Rice-Eccles Ring Dips 15 Lavell Edwards Lunges (Front Rack) 95/65 20 Sitake Squats (Back) 95/65 15 BYU Burpee Box Jumps 100 Utah double- Unders
CrossFit Black Ridge – CrossFit Fun day Friday View Public Whiteboard Metcon (AMRAP – Reps) 2 rounds for reps: In 3 minutes Run 200 meters then: max power cleans 95/65 rest 1 minute In 3 minutes Run 200 meters then: max wall balls 20/14 rest 1 minute In 3 minutes Run 200 meters then: max…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 4 Rounds 1 minute work 1 minute rest 6 pullups RX 6 pullups/2 bar muscle up’s RXP then: max reps kb swings 53/35 Score is total kb swings Metcon (Time) For Time: 50 kb swings 53/35 75 air squats 50 pullups every time…
CrossFit Black Ridge – CrossFit Margaux Alvarez will be coaching our 9:30 am class. Come show her our Black Ridge community spirit! She’s a great coach, you won’t want to miss it. View Public Whiteboard Metcon (AMRAP – Reps) E2M for 5 rounds 30 seconds hand stand hold 30 seconds rest 30 second hang power…
CrossFit Black Ridge – CrossFit View Public Whiteboard Back Squat (10 reps@50% 8@60% 6@70% 4@80% 2@90% 1rep max) Share squat racks or group in 3’s from the floor. 25 minute time cap. Metcon (AMRAP – Rounds and Reps) 7 minute amrap 7 thrusters 115/75 7 toes to bar