CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 22 minute amrap 20 toes to bar 20 kb swings 53/35 20 overhead squats 95/65 25 toes to bar 25 kb swings 53/35 25 overhead squats 95/65 30 toes to bar 30 kb swings 53/35 30 overhead squats 95/65 then max effort wall…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) E2M for 7 cycles bar complex of: 1 squat clean 1 hang squat clean 1 shoulder to over head build to heaviest complex share a bar if possible Metcon (Time) 3 Rounds For Time: 10 hang squat cleans 20 shoulder to overhead 30 second hand…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 60 seconds on 60 seconds off for 5 rounds: 40 double unders then: Max effort power cleans 135/95 Score is total power cleans 2×1 singles Metcon (Time) 7 rounds 7 power cleans 95/65 27 double unders 7 bar over burpees 2×1 singles Rx…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 3 Rounds For Time: 400 meter run 2 minute rest 14 minute time cap Metcon (Weight) With remaining class time: 5-5-5-5 Back squats from the rack: Score is total combined barbell loads, example: 200 lbs 210 lbs 210 lbs 215 lbs= 835lbs
CrossFit Black Ridge – CrossFit Never miss a Monday! View Public Whiteboard Metcon (No Measure) E30S for 10 minutes 1 dead lift at approx 70-80% of 1RMshare a bar if possible Metcon (AMRAP – Reps) 9 minute amrap 5 dead lifts 225/155 10 wall balls 20/14 10 dead lifts 20 wall balls 15 dead lifts…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) Partner WOD 20 Rounds for Time (10 rounds per partner) 200 meter run 8 clean and jerk. 95/65 (Alternate complete rounds. As soon as partner A finishes a run, parnter B can start their run while partner A performs their cl & jk.)
CrossFit Black Ridge – CrossFit View Public Whiteboard ‘Easy’ Mary (AMRAP – Rounds and Reps) Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 Pull-ups 25 Squats
CrossFit Black Ridge – CrossFit Thankful Thursday View Public Whiteboard Metcon (AMRAP – Reps) 30 seconds on 30 seconds off for 12 minutes (3 rounds each movement) hang power snatch 95/65 calorie row single arm overhead squat (DB 50/35) burpees must sit onto medicine ball for RX overhead squats and rotate arms every 5 reps…
CrossFit Black Ridge – CrossFit make your fitness a priority today! View Public Whiteboard Metcon (Time) 3 rounds for time: 200 meter run 40 double unders rest 2 minutes then: 800 meter run then: 3 rounds of: 40 double unders 15 ring dips or 4 muscle ups (RXPlus) 3×1 singles
CrossFit Black Ridge – CrossFit View Public Whiteboard Squat Clean (1 rep max) In 20 minutes build to a 1 rep max Metcon (AMRAP – Reps) 7 minute amrap 30 squat cleans 135/95 max effort sit-ups score is total combined reps