CrossFit Black Ridge – CrossFit View Public Whiteboard Overhead Squat ( 5-4-3-2-1-1-1-1-2-3-4-5 reps) Looking to set a personal best at a 1RM Metcon (Time) Optional WOD, In place of OHS 5 rounds for time 20 calorie row 200 meter run 20 kb swings 53/35
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 100 Dub’s, 50 Sit-Ups, 25 Burpees 80 Dub’s, 40 Sit-Ups, 20 Burpees 60 Dub’s, 30 Sit-Ups, 15 Burpees 40 Dub’s, 20 Sit-Ups, 10 Burpees 20 Dub’s, 10 Sit-Ups, 5 Burpees 3×1 singles 30 minute time cap
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Partner WOD: Split reps any way 30 Minute AMRAP using rep scheme: 9-12-15-18-21-24……. 00-9:59 Deadlifts 225/155 Single Alternating Toes to Bar Box Jumps (30 for everyone) 200 meter run (both partners) 10:00-19:59 Deadlifts 185/125 Toes to Bar Box jumps (24) 200…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds) E90S for 5 rounds 3 thrusters 1st cycle 75/55 2nd 95/65 3rd 115/85 4th 135/95 5th 155/105Score is total rounds completed at prescribed weight. RX if you can maintain the weight and reps are unbroken. Share a bar with a partner if you…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 3 5-minute rounds for max reps at each station: From 0:00-2:15 run 400 meters then double-unders From 2:15-3:00, 45/35 push press From 3:00-4:00, toes to bar From 4:00-5:00, 45/35 hang squat cleans Rest 5 minutes between rounds. Don’t Drop the Barbells!!
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 5 rounds for time 10 hspu (ab mat) 10 walking luges 10 wall balls 20/14 then 50 power cleans 135/95
CrossFit Black Ridge – CrossFit View Public Whiteboard Back Squat (3-3-3-3-3) First set of 3 reps should start at approx 60% Warm up sets as needed. Behind The Neck Jerk (1-1-1-1-1) Record a 3 rep max BS and a 1 rep BTNJ.
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) Every 90 seconds for 5 cycles complete the complex. You may increase weight through rounds. Must complete all 4 lifts without letting go of the bar. Power Snatch Hanging Power Snatch Hanging Squat Snatch Squat snatch Metcon (Time) For Time: Cash-in 100 double-unders 4 Rounds:…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) Partner WOD Double Fran 42-30-18 Thrusters 95/65 Pull ups 2 minutes rest (reset weight) Double Grace 60 Clean and Jerk 135/95 2 mintues rest Double Annie 100-80-60-40-20 Double Unders Situps Split reps however you would like 35 minute time cap.
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 2 rounds for time: 30 power snatches 95/65 40 situps 50 pushups 60 wall balls 20/14 35 minute time cap