CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) E30S for 15 minutes working on technique first, load second. Minute 0-3 squat snatch 75/55 Rest 1 min Minute 4-7 squat snatch 95/65 Rest 1 min Minute 8-11 squat snatch 115/75 Rest 1 min Minute 12 -15 squat snatch 135/95 Metcon (AMRAP – Reps)…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) E3M for 6 rounds build to a heavy bar complex of: 2 pushpress 2 push jerk 1 split jerk from the rack, score is heaviest complex Metcon (Time) For Time: 100 shoulder to over head 95/65 emom 10 situps 3-2-1..go starts with situps
CrossFit Black Ridge – CrossFit Start the week off right and get to the gym! View Public Whiteboard Metcon (No Measure) E90S for 5 rounds 20 seconds plank 5 front squats 95/65 5 push jerks Metcon (Time) For Time: 14 squat clean and jerks 95/65 15 bar facing burpees 12 squat clean and jerks 115/75…
CrossFit Black Ridge – Saturday FREE CrossFit View Public Whiteboard Metcon (Time) Chipper WOD 100 Box Jumps 24/20 100 KB Swings 53/35 100 Sit Ups 100 Air Squats 100 Double Unders (300 sing) 100 Hanging Knee Raises 100 OH Walking Lunges 25/15 100 Seconds Planking 100 Wall Balls Modify by decreasing reps to difficult but…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) For Time: 4 Sets of 20 Unbroken Deadlifts 185/125 10 minute time cap Metcon (Time) Cash in :800 Meter Run 3 Rounds: 10 Jerks 135/95 10 Dead Lifts 135/95 10 Chest to Bar Pull-Ups Cash Out: 800 Meter Run
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 6 minute amrap RX WOD 5 hspu ab mat 10 kb thrusters (5R/5L) 53/35 3 ring dips 6 minute amrap RXPLUS WOD 5 defecit hspu 45lb plates 10 kb thrusters (5R/5L) 53/35 1 ring muscle up Metcon (AMRAP – Reps) 6…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) emotm for 6 minutes 5 burpees then: max reps double unders score is total dub’s Metcon (Weight) E2M for 8 rounds 5 pullups 5 burpees 5 power cleans Choose the weight of your barbell for each set. Score is barbell weight of each…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) E3M for 5 rounds: 5 back squats at 70% (from the rack) 10 calorie row Metcon (Time) 3 rounds for time: 20 back squats (from the floor) 20 pushups Rnd 1@135Rnd 2@155Rnd 3@185 Rnd 1@95 Rnd 2@105 Rnd 3@125
CrossFit Black Ridge – CrossFit Never miss a monday! View Public Whiteboard Metcon (Time) 10 rounds for time: 14 box jumps 24/20 8 wall balls 20/14 5 hang squat snatch 95/65 (step ups are RX)