160813
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.
160812
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
160811
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
160810
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:…
160809
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) Weightlifting Tuesday minutes 0-15 Dead Lift – 1-Rep Heavy transition 3 minutes minutes 18-33 Clean – 1-Rep Heavy If you PR’d add in wodifys “extra preformace” score is total weight Metcon (Time) For Time: 30 dead lift 20 power cleans RX 135/95 RXP 185/135 8…
160808
CrossFit Black Ridge – CrossFit Never miss a monday! View Public Whiteboard Metcon (No Measure) tabata 20/10 second, work rest ratio: rotate movements for 3 rounds -flutter kicks -elbow plank -hollow hold -hand stand hold Metcon (Time) For time: 5 wall balls 20/14 5 kb swings 53/35 5 pullups rest 1 minute sets of 10…
160806
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 30 Minute Partner AMRAP: -Minutes 0-10 Snatch 75/55 -Minutes 10-20 Clean 95/65 -Minutes 20-30 Deadlifts 135/95 One partner runs 400m while their partner performs weightlifting reps. Then swtich. Reps can only be performed when one person is running.
160805
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) Strength Back Squat Spend 10 minutes building to 65/70% of 1RM Then E3M from the rack for 5 rounds 8 back squats at 65% Metcon (Time) 5 Rounds For Time: 15 push press 95/65 10 over the bar burpees
160804
CrossFit Black Ridge – CrossFit Mobility wod at 530pm View Public Whiteboard Metcon (Time) For time: 3×400 meter sprint, rest 2 min after each run Then: 150 dub’s 100 situps 75 pushups 3×1 singles 30 minute time cap Do rest 2 minutes after the 3rd run because I want you to push the runs.
160803
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) For Time: 80 box jumps 24/20 (step ups ok) 20 power cleans RX115/75 RXP 155/105 7 minute time cap must make the time cap to click RX/RXP Metcon (Time) At the 10 minute mark: For Time: 4 rounds of unbroken sets 10 front squats RX…