CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) E3M for 5 rounds 10 reps bench press at approx 50%-60% of 1RM Metcon (AMRAP – Reps) E3M for 5 rounds 15 wallballs 20/14 max reps bear complex 135/95 -power clean -front squat -push press -back squat -second push press Same standards as battle…
CrossFit Black Ridge – CrossFit Never miss a Monday! View Public Whiteboard Metcon (No Measure) 3 rounds tabata 20/10 second work rest ratio: -hollow rocks -right arm side plank -left arm side plank -elbow plank Metcon (Time) For Time: 5-10-15-20-15-10-5 overhead squats 95/65 toes to bar
CrossFit Black Ridge – CrossFit NO! morning classes, Throwdown opens at 4pm. First event kicks off at 5pm View Public Whiteboard Battle at BlackRidge Test WODs (AMRAP – Reps) Strength Metcon In 12 Minutes, as a MM or FF partnership, complete the following work: 50 Clean and Jerks 115/75 50 Snatches 115/75 *Note time With…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 400 meter run 10 power cleans 115/75 20 hand stand pushups (ab mat) 30 burpees 40 situps 30 buprees 20 hand stand pushups 10 power cleans 400 meter run
CrossFit Black Ridge – CrossFit mobility wod at 5:30pm View Public Whiteboard Metcon (AMRAP – Reps) emom for 6 minutes -even 10 toes to bar -odd 40 seconds max effort power snatches 75/55 Score is total PS, must get all 10 ttb each round to click RX Metcon (Time) For Time: 30 front rack lunges…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 3 minute amrap 20 dub’s 10 pushups Metcon (Time) 2 rounds for time: 15 clean and jerks 135/95 30 dead lifts 185/125 60 dub’s 3×1 singles
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) emom for 10 minutes even- 5 front squats at 135/95 odd-5 strict pullups Weight front the floor. Use band if necessary, no kipping, Add additional weight on pullups if necessary. Metcon (Time) 10 rounds for time 2 squat cleans @75% of 1RM 5 pullups
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) tabata 20/10 second work rest ratio: 2 times through -hollow rocks -superman -elbow plank -flutter kicks -mountain climbers -russian twist 35/26kb Metcon (AMRAP – Reps) 17 minute amrap 50 sumo dead lift high pulls 95/65 50 wall balls 20/14 50 shoulder to overhead 95/65…
CrossFit Black Ridge – Saturday FREE CrossFit View Public Whiteboard Badger (Time) Three Rounds for time of: 30 ‘Squat’ Cleans, 95# 30 Pull-ups Run 800 metersIn honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.To learn more about Badger click hereModify by performing…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 5 minute amrap: 10 calorie row then perform 20 dub’s SCORE IS TOTAL CALORIES Rest 2 minutes 5 minue amrap: 10 wall balls 20/14 then perform 1 dead lift 275/185 SCORE IS TOTAL WALL BALLS Rest 2 minutes 5 minute amrap: 10 alternating…