CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) emom for 20 minutes even- 2 hang squat cleans then: max rep front squat odd- hand stand pushups RX 115/75 RXP 145/105, strict hspu on 25lb plates, score is total front squats and hand stand pushups * if you drop the barbell and…
CrossFit Black Ridge – CrossFit Come attend our FREE Acro Yoga class at 7pm. View Public Whiteboard Metcon (No Measure) E90S for 6 cycles, complex: 2 power cleans 2 push jerks build weight each round Metcon (AMRAP – Rounds and Reps) 12 minute amrap 8 power cleans 5 push jerk 15 pull-ups 200 meter carry…
CrossFit Black Ridge – CrossFit View Public Whiteboard Back Squat (5-5-5-5-5) 70%-75%-80%-85%-attempt PR rest approx 3 minutes between sets Metcon (No Measure) Between sets of back squats accumulate 100 total pushups throughout the WOD
CrossFit Black Ridge – CrossFit Never miss a monday! View Public Whiteboard Metcon (Time) For Time: 40 wall balls 20/14 400 meter run Metcon (AMRAP – Reps) Score is total reps 10 minute amrap 40 wall balls 20/14 30 shouder to overhead 95/65 20 over the bar burpees rest 2 minutes 1 unbroken set of…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) Three rounds of: Toes-to-bar, KB Sumo deadlift high-pull 53/35 pounds, Box Jumps 24/20″ box, burpees, double unders. In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 5 rounds for time: 30 sit-ups 15 power snatches 10 overhead squats 95/65
CrossFit Black Ridge – CrossFit Thankful Thursday! View Public Whiteboard Metcon (No Measure) E30S for 20 rounds 1 dead lift at approx 75%-80% of 1RM *share a bar if possible Metcon (Time) “Grip city” 2 Rounds For Time: 20 kb swings 53/35 30 dead lifts 185/125 20 pull-ups
CrossFit Black Ridge – CrossFit View Public Whiteboard CrossFit Games Open 13.3 (AMRAP – Rounds and Reps) 12-minute AMRAP of: 150 Wall-Ball Shots, 20# / 14# 90 Double-Unders 30 Muscle-upsIf you cannot perform muscle ups substitute with ring dips if you make it that far.
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) E90S for 6 rounds 3 power cleans Score is heaviest set of 3 Metcon (Time) 10 rounds for time: 3 power cleans RX 135/95 RXP 185/125 6 box jumps 20 inch 9 toes to bar rest 1 minute
CrossFit Black Ridge – CrossFit Never miss a monday! View Public Whiteboard Metcon (Time) For Time: 400 meter run 30 thrusters 45/35 20 burpees 30 thrusters 45/35 10 minute time cap Metcon (Time) At the 15 minute mark: For Time: 21-15-9 thrusters 95/65 400 meter run after every round