CrossFit Black Ridge – CrossFit Thankful Thursday View Public Whiteboard Metcon (AMRAP – Reps) 20 seconds on 20 seconds off for 6 rounds through: -hand stand hold, wall or free standing -box jumps 24/20 -sit-ups score is total sit-ups and box jumps Metcon (AMRAP – Reps) 12 minute amrap 80 box step ups 20 inch…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) For total reps: In 4 minutes 200 meter run then Max kb swings 53/35 Rest 2 min In 4 minutes 200 meter run then Max toe to bar Rest 2 minutes In 4 minutes 200 meter run then Max burpees Rest 2 minutes…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) E90S for 10 rounds 1 squat clean and split jerk build to heaviest single share a bar if possible Metcon (AMRAP – Reps) 5 minute amrap -clean and jerk’s 135/95 RXP 185/125 power or squat clean and push or split jerk optional
CrossFit Black Ridge – CrossFit Never miss a Monday! Normal class schedule 5&6&9:30am 4:30&5:30pm View Public Whiteboard Metcon (AMRAP – Reps) 5 minute amrap 5 Pull-ups 28 ft bear crawl / RXP 12ft hand stand walk 12 Wall balls 20/14 only pu and wb count toward reps Metcon (AMRAP – Reps) partner wod 12 minute…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 24 Minute AMRAP 400 m Run 100 Singles 10 High Pull (from the hang) 10 Shoulder to Overhead 10 Back Squats * For Rx, must complete High pulls, S2O, and Back Squats as a Complex Rx: 75/55 Rx+: 95/65
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 20 minute amrap 1 dead lift 5 toes to bar 10 burpees RX 245/155 RXP 315/205
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) E4M for 5 cycles 20 kb swings 53/35 20 situps 3 position clean complex (power or squat) high hang+below knee+from floor build weight, score is heaviest complex
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) Emom for 6 minutes Even- power snatch 75/55 Odd- box jumps 24/20 Rest 4 minutes 8 minute amrap 50 push-ups 75 air squats 100 second hand stand hold. Every second on the wall counts as a rep. Score is total reps
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 5 rounds for time: 15 second hanging knee hold 30 second elbow plank 7 minute time cap Metcon (Time) For Time: 30 overhead squats 600 meter run 20 overhead squats 400 meter run 10 over head squats 200 meter run RX 95/65 RXP 135/95
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) emom for 24 minutes 1st- max reps wall balls 20/14 2nd- 5 touch and go power clean and jerk 3rd- max reps pull-ups choose a light to moderate load, working with a push jerk technique. Score is total wall balls and pull-ups RX…