CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) Partner WOD: One person working at a time. One partner completes 1 movement (set of 10) and alternates with partner every movment/set 00-16:00 AMRAP 10 Toes to Bar 10 Goblet Squats 53/35 10 Chest to Bar Pullups 10 Ground to Overhead 75/55 10…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) Strength E90S for 6 rounds 1 power snatch 1 hang power snatch 1 over head squats score is single heaviest complex Metcon (Time) 40-30-20-10 overhead squats 95/65 pullups
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) with a partner in 10 minutes complete 3×10 leg tosses 6×5 weighted pushups (If not capable of RX pushups just complete modified) Metcon (Time) For time: 4 rounds 15 box step-ups 20inch 15 dead llifts 185/125 400 meter run 25 minute time cap RX…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) A: 5 rounds In 60 seconds complete 20 double unders then: max rep burpees (25lb plate) B: 5 rounds In 60 seconds complete 10 wall balls 20/14 then: max rep toes to bar C: 5 rounds In 60 seconds complete 5 HSPU then:…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) E90S for 10 rounds 1 squat clean and jerk rest 3 minutes E90S for 10 rounds 1 squat snatch score is 2 total heaviest barbells weights combined.
CrossFit Black Ridge – CrossFit Nerver miss a Monday! Normal Schedule 5am-6am-9:30am / 4:30pm-5:30pm View Public Whiteboard Metcon (Weight) With a running clock 3 rounds 30 second elbow plank 10 thrusters 75/55 5 minute time cap looking for unbroken movement Starting at the 7 minute mark E90S for 6 cycles 2 thrusters from the floor…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) Partner WOD With one person working at a time, perform 5 Rounds for time, splitting the reps in any way. Every three minutes on the minute both partner stop and run a 200 meter run. 20 Clean-&-Jerks 135/95 (Rx+ 155/115) 100 Double Unders 20 Toes…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 22 minute amrap 22 hspu (ab mat) 22 ring dips 22 power snatches 95/65 22 over the bar burpees 22 calorie row 22 dead lifts 185/125 22 pullups
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 5 rounds for reps 1 minute front rack lunges 75/55 1 minute kb swings 53/35 1 minute air squats 2 minute rest
CrossFit Black Ridge – CrossFit View Public Whiteboard CrossFit Games Open 14.4 (AMRAP – Reps) 14-Minute AMRAP: 60 Calorie Row 50 Toes-To-Bars 40 Wall-Ball Shots, 20# / 14# 30 Cleans, 135# / 95# 20 Muscle-upsGo off the rowers in waves every 4 minutes.