CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) emom for 8 minutes 6 dead lifts 225/155 then: max reps box jumps 24/20 rest 2 minute emom for 8 minutes 6 strict pullups max reps alternating kb lunges 53/35 rest 2 minutes Score is total box jumps and lunges Metcon (AMRAP –…
CrossFit Black Ridge – CrossFit Never miss a Moday! View Public Whiteboard Metcon (No Measure) Emom for 6 rounds bar complex of: 1 hang squat clean + 2 front squats All 6 sets at appox 75-80% of 1RM HSC Metcon (Time) 5 rounds for time: 12 shoulder to overhead 5 hang squat cleans RX 95/65…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 5 Rounds For Time: 20 KB Swings 53/35 20 Burpee Box Jump Overs 24/20 20 Wall-Balls 20/14 20 Pull-Ups Rx+ Boxes at 30/24, Wall balls at 11/10 targets, and C2B pullups
CrossFit Black Ridge – CrossFit Fun day Friday! get you bootie to the gym and start the weekend off right. View Public Whiteboard Metcon (AMRAP – Reps) 5 minute amrap 16 toes to bar 32 push press 95/65 max reps double unders rest 3 minutes 6 minute amrap 16 toes to bar 32 thrusters 95/65…
CrossFit Black Ridge – CrossFit #ThankfulThursday View Public Whiteboard Metcon (Time) 5 rounds for time: 200 meter run 2 rope climbs 5 power cleans cash out included for time: 30 back squats (from floor) RX 135/95 RXP 185/125
CrossFit Black Ridge – CrossFit Work it Wednesday! View Public Whiteboard Metcon (AMRAP – Reps) 30 seconds on 30 seconds off for 6 rounds: alternating back racked lunges 45/35 Metcon (AMRAP – Rounds and Reps) 15 minute amrap 12 Box Jumps 24/20 9 Power Snatch 95/65 6 Pull-ups RXP Bar Muscle-ups
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) emom for 10 minutes 8 wall balls then: max reps kb swings 53/35 rest 1 minute emom for 10 minutes 8 wall balls then: max reps dead lifts 135/95 Score is total kb swings and dead lifts. Only Rx if all wall ball…
CrossFit Black Ridge – CrossFit Never miss a Monday. Get out of your own way! Stop making excuses and just show up! View Public Whiteboard Metcon (Time) 2 rounds for time: 15 second bar hanging L-sit 30 second hand stand hold 45 second elbow plank 60 mountain climbers* *knee touches or passes elbow Metcon (AMRAP…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) Nine Foundational movements of CrossFit WOD 25 Minute AMRAP- Score is total reps, MBSC reps do not count toward score. As a Complex:(75/55) 7 Front Squats 7 Back Squats 7 Overhead Squats As a complex:(75/55) 5 Strict Press 5 Push Press 5 Push…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) For Time: 600 meter run 1 minute rest 400 meter run with 2x25lb/2x15lb plates 1 minute rest 200 meter run with med ball 1 minute rest 400 meter run with 1x53KB/1x35KB rest 1 minute 600 meter run 50 wall balls 20/14 30 minute time cap