CrossFit Black Ridge – CrossFit No classes Thursday-Friday-Saturday. CFBR beach trip! View Public Whiteboard Metcon (AMRAP – Reps) 8 minutes- 30 sec on 30 sec off even- strict press 75/55 odd- situps Metcon (Time) 3 rounds for time: 20 hand release pushups 80 double unders 50 air squats 3×1 singles
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 25-Minute Partner AMRAP Power Clean 4000/2800 Shoulder to Overhead 2000/1400 30 Chest-2-Bar Pullups 30 Bar-facing Burpees 1 person working at a time, except for the burpees that can be performed at the same time if done in unison. The same barbell…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) For time: 800m Run 27 wall balls 20/14 54 Sit-ups 600m Run 21 wall balls 42 Sit-ups 400m Run 15 wall balls 30 Sit-ups 200m Run 9 wall balls 18 Sit-ups 30 minute time cap
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) tabata 20/10 second, work-rest ratio for 4 rounds. Alternate every movement -toes to bar -sumo dead lift high pull 95/65 -elbow plank Metcon (AMRAP – Reps) 10 minute amrap 25 dead lifts 135/95 30 box jumps 24/20 25 dead lifts 225/155 30 box…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 2 rounds for time: 200 meter farmer carry M/2×25’s W/2×15’s 5 wall walks 10 overhead squats 95/65 rest until the 10 minute mark Metcon (Weight) At the 10 minute mark emom for 8 minutes 1 squat snatch build to heaviest single Metcon (Time) At the…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) E30S for 10 minutes 1 squat clean score is single lightest barbell Metcon (Weight) E2M for 6 cycles 1 clean 5 jerks score is heaviest complex
CrossFit Black Ridge – CrossFit Never miss a monday! View Public Whiteboard Metcon (Time) For time: 15-10-5 pull-ups thrusters 95/65 rest 2 minutes 15-10-5 kb swings 53/35 thrusters 95/65 rest 2 minutes 15-10-5 burpees thrusters 95/65
CrossFit Black Ridge – CrossFit Good luck to all our Crossfit Black Ridge athletes running the Stg Marathon tomorrow! View Public Whiteboard Metcon (Time) For time: Partner wod Alternating entire rounds 10 rounds ( 5 each ) 5 power snatches 95/65 5 over the bar burpees then: 10 rounds ( 5 each ) 10 wall…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 3 rounds for time: 20 toes to bar 15 hand stand push-ups (ab mat) 25 front rack lunges 95/65 3 rope climbs 30 minute time cap
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) 5 rounds 30 seconds on 30 seconds off “back squats” Score is total pounds lifted, you choose the load, weight comes from the floor. You can change the weight through out. Metcon (Time) 2 rounds for time: 60 second hand stand hold 60 second bar…