160204
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) emotm for 5 minutes
160203
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) emotm for 10 minutes even-3/5 front squats odd-3/5 jerks Build weight thoughout, last 1 or 2 sets should be at or over 11.3 workout weight CrossFit Games Open 11.3 (AMRAP – Rounds and Reps) 5-Minute AMRAP of: Squat Clean, 165# / 110# Jerk, 165#…
160202
CrossFit Black Ridge – CrossFit View Public Whiteboard Double unders 30/30 5 rounds (AMRAP – Reps) EMOTM for 5 minutes 30 Seconds on 30 off Double Unders Metcon (AMRAP – Reps) 6 minute amrap 14 over head squats 95/65 6 strict hspu (ab mat) 20 second plank rest 5 minutes 6 minute amrap 14 barbell…
160201
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) E2M for 5 cycles 20 second hollow hold 15 situps 10 wall balls Metcon (Weight) With a 14 minute decending clock perform: 5 rounds 10 wall balls 80 foot bear crawl (wall to rig and back) 3 power cleans 95/65 With any remaming time…
160130
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 30 Minutes AMRAP Athlete can split the reps in each round (20,40,80) however they would like. Run 200 Meters 20 KB Swings 53/35 20 Hang Cleans 75/55 20 Push Press 75/55 Run 400 Meters 40 KB Swings 40 Hang Cleans 40 Push Press…
160129
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) partner wod 5 Rounds for time of: 400m Run 20 Toes To Bar 20 Sumo-Deadlift High-Pull 95/65 20 Thrusters, 95/65 Runs together and partition reps as needed.
160128
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) E2M for 8 rounds 3 dead lifts *all reps are singles *add weight throughout, score is heaviest set of 3 Metcon (Time) 21-15-9 deadlift 275/185 over the bar burpees
160127
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) For 5 rounds In 60 seconds 20 double unders then: max rep hspu (ab mat) 30 seconds rest Score is total hspu. RX hspu start in a hand stand lowering to the mat, then finishing with both heels touching the wall in a…
160126
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) E90S for 8 cycles 1 power clean 3 front squats 1 push jerk *add weight throughout *last 3 sets should be at or slightly above “Grace” weight Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#
160125
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 3 rounds of: 2 minutes pull-ups 2 minutes push press 2 minutes power cleans 2 minutes air squats 95/65 rest 1 minute between movements Score is lowest round of work.