CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 3 Rounds: (Each Round Increases Distance and Reps) Run 400-600-800 Get-up Sit-up 10-20-30 Rope Climbs 4-6-8 Box Jumps/ Step Ups 10-20-30 Rx+ Weighted Vest on Runs and Box Jumps/Step ups
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 22 minute AMRAP Partner wod,share reps as desired, 30 over head squats 95/65 30 power cleans 135/95 30 ring pushups 150 dub’s 60 over head squats 95/65 60 power cleans 135/95 60 ring pushups 150 dub’s max wall balls with remaning time. score…
CrossFit Black Ridge – CrossFit mobility wod at 5:30pm View Public Whiteboard Metcon (AMRAP – Reps) TABATA 20/10 second work rest ratio for 8 intervals at each station before changing movements. Score is lowest rep total at each station. One minute rest between station changes. -calorie row -pullups -situps -goblet squats 53/35 -burpees 25lb plate
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) tabata warm up, 20/10 second work rest ratio: 3 rounds rotating movements every interval. -jumping onto 45lb plate -elbow plank -hand plank -leg lifts -thrusters 45/35 Metcon (Time) For Time: 21-18-15-12-9-6-3 Thrusters 95/65 Box jumps 24/20 Step ups not RX
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) E2M for 5 rounds 10 over head alternating lunges Build weight to a heavy set of 10. Score is heaviest unbroken set Metcon (Time) For time: 25 hang power snatches 50 over head lunges 50 alt KB lunges 53/35 25 hang power snatches 75/55
CrossFit Black Ridge – CrossFit Happy July 4th, Only one class at 6:30am View Public Whiteboard Metcon (Time) Independence Day Partner Wod 7 rounds each 4 clean and jerks 135/95 20 wall balls 20/14 16 dead lifts 135/95 partners alternate doing entire rounds for 7 rounds each
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) Partner Workout: Cash-in 800m Run 50 Hanging Squat Cleans 135/95 (everytime the bar touches the ground both partners perform 10 burpees) 50 Toes-to-Bar (Every break both partners perform 10 air squats) 50 Shoulder-to-Overhead 135/95 (every time the bar touches the ground both partners perform 5…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) “Girls just wanna have fun” 21 Dead Lifs 225/155 21 hspu (ab mat) 21 kb swings 53/35 12 pullups 400 meter run 15 Dead Lifts 15 hspu 21 kb swings 12 pullups 400 meter run 9 Dead Lifts 9 hspu 21 kb swings 12 pullups…
CrossFit Black Ridge – CrossFit mobility wod at 5:30pm View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 6 minute amrap 15 seconds accumulated static ring raised knee lift 10 kettle bell swings 53/35 15 situps every second on static ring lifts count as a rep Metcon (Time) 3 rounds for time: 20 push press…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 5 rounds for max reps 1 minute back squats 135/95 1 minute rest Metcon (Time) 3 rounds for time: 30 air squats 200 meter farmer carry 2 rope climbs 20 minute time cap Men 2x25lb plates Women 2x15lb RX Plus If you finish…