CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) Partner WOD: 400 Meter Run 100 Toes to Bar 400 Meter Run 100 KB Swings 53/35 400 Meter Run 100 Deadlifts 185/135 400 Meter Run 100 Medball Situps 20/14 Both Partners run. No work begins until both partners are back from the run. One partner…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) For reps: 1 unbroken set of thrustres 95/65 rest until 3 minute mark 1 unbroken set of thrusters 75/55 rest until 6 minute mark 1 unbroken set of thrusters 45/35 rest until 9 minute mark 1 unbroken set of front squats 95/65 rest…
CrossFit Black Ridge – CrossFit Come to our Mobility Wod at 5:30Pm View Public Whiteboard Metcon (AMRAP – Reps) 3 rounds for total reps: 30 seconds work 30 seconds rest -kb alternating lunges 53/35 -calorie row -wall balls 20/14 -power cleans 95/65 Metcon (Time) 30-20-10 wall balls 20/14 alternating front rack lunges 95/65 200 meter…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) E2M for 5 rounds 12 back squats 135/95 then max reps hand stand push-ups (ab mat) Score is total hspu. RXP is strict hspu Metcon (AMRAP – Rounds and Reps) 12 minute amrap 3 chest to bar pullups 6 hspu (ab mat) 40…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) Wod “A” In 12 minutes Cash in: 50 burpees then: Build to a heavy bar complex of: 2 push press 2 push jerk 1 split jerk Wod “B” rest until the 17 minute mark then: In 12 minutes Cash in: 50 front squats@ 95/65 then:…
CrossFit Black Ridge – CrossFit Class times 7&9:30am only View Public Whiteboard Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th,…
CrossFit Black Ridge – Saturday FREE CrossFit View Public Whiteboard Rabbit (Time) FT: 500 meter row 20 cleans 40 pull-ups 60 dead lifts 80 wall balls 100 double unders RX 185/125 RX 20/14
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) emotm for 5 minutes 5 TnG power snatches A weight that you are working on proper catch postion and speed under the bar. Metcon (Time) 10 rounds for time: 2 power snatch 95/65 (RXP 135/95) 2 rope climbs 10 burpees (25 lb plate) 30…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 5 minute amrap 400 meter run 20 power clean and jerks 95/65 max rep double unders score is total dub’s Metcon (Time) 3 rounds for time: 200 meter run 10 power clean and jerks 135/95 10 ring dips 10 push-ups substitute ring dips…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) tabata 20/10 second work rest ratio 3 times through: dead lift 135/95 flutter kicks plank air squats Metcon (Time) For TIme: 30 dead lifts 225/155 rest 2 minutes 30 wall balls 20/14 rest 2 minutes 30 pullups rest 2 minutes then: 3 rounds: 5…