CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) speed wod 3 rounds 25 double unders 10 pullups 5 minute time cap Metcon (Time) at the 5 minute mark: 3 rounds for time: 400 meter run 15 shoulder to over head 135/95 30 double unders 10 pullups
CrossFit Black Ridge – CrossFit build that strength! View Public Whiteboard Metcon (Weight) E30S for 10 minutes 1 Dead Lift at approx 75-85% of 1RM score is single barbell weight, challenge yourself, share a barbell if needed. Metcon (Weight) E2M seconds for 6 rounds bar complex- 2 dead lifts 2 hang power cleans 1 jerk…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 4 minute amrap 30 front squats 95/65 then max reps kettle bell swings 53/35 rest 3 minutes 4 minute amrap 30 front squats 95/65 then alternating kb snatches 53/35 rest 3 minutes 7 minute amrap 20 goblet lunges 53/35 20 burpees score is…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 30 minute AMRAP 8 Back-Rack Step Ups 2 Rope Climbs 6 Thrusters 8 C2B Pullups 2 Muscle Ups (bar or ring) 6 snatch (any variation) Box Height 20″ Barbell Rx115/75 Rx+135/95
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 5 rounds for time: 60 dubs’s 15 toes to bar 5 power cleans rest 1 minute RX 155/105 RXP 205/135 3×1 singles
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) for time: 150 wall balls 20/14 every break stop and perform 3 pushups 3 pullups 30 minute time cap ALL WALL BALLS DONE AT RED WALL!
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) For Time: 21 Power Snatches 400 meter run 15 Overhead Squats 400 meter run 9 Squat Snatches 400 meter run 115/75
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) E2M for 5 rounds 5 dead lifts 5 strict pullups Score is combined weight of all 25 dead lifts Metcon (Time) for time: 5 rounds 10 dead lifts 185/125 10 over the bar burpees
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 3 rounds for time: 30 seconds hanging knee raise* 30 situps 30 mountain climbers 8 minute time cap *hip crease above the knee, accumulate 30 total seconds. Metcon (Time) E6M for 3 rounds 60 air squats 15 power cleans 10 jerks RX 115/85 RXP 155/105…
CrossFit Black Ridge – CrossFit View Public Whiteboard 160917 (AMRAP – Rounds and Reps) 35 Minute Partner AMRAP: 4 HSPU 6 Ovrhd Walking-Lunges 95/65 8 pull ups 6 Ovrhd Wlking lunges Rx+ Unbroken sets 160917 (AMRAP – Rounds and Reps) 35 Minute Partner AMRAP: 4 HSPU 6 Ovrhd Walking-Lunges 95/65 8 pull ups 6 Ovrhd…