CrossFit Black Ridge – CrossFit Never miss a Moday! Especially you 5am ers… View Public Whiteboard Metcon (Weight) In 15 minuntes build to heaviest complex of: From the rack: 1 strict press 2 push press 3 push jerk Metcon (Time) For Time: 100 shoulder to over head 95/65 every break is: 10 goblet squats 53/35…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 10 rounds For Time: partner wod One partner performs 10 burpees while the other partner holds a 90 degree wall sit. Switch places every other round. Burpees can only be performed while one the partner is IN the wall sit position. Rest 3 Minutes Then:…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 5 rounds of: 30 second hand stand hold 30 second hanging knee hold Then: 50 overhead squats 95/65 50 front rack lunges 95/65 50 kb swings 53/35 25 minute time capRX HKH are knee above the hips!! Not just close!! Hold the standard if you…
CrossFit Black Ridge – CrossFit Thankful Thursday! View Public Whiteboard Metcon (No Measure) E30S for 10 minutes 1 clean and jerk Use a weight that will be heavier than the metcon load Metcon (AMRAP – Reps) 3 Rounds for total reps: 4 minute amrap 400 meter run max clean and jerks 115/75 rest 2 minutes
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) With an up clock: 5 minute amrap 12 thrusters 95/65 15 pullups Metcon (AMRAP – Reps) At the 10 minute mark: 4 minute amrap 12 front squats 95/65 15 pullups Metcon (AMRAP – Reps) At the 18 minute mark; 3 minute amrap max…
CrossFit Black Ridge – CrossFit Taco Tuesday only if you PR your dead lift… View Public Whiteboard Deadlift (1 rep max) In under 20 minutes build to a 1 rep max dead lift Metcon (Time) 3 Rounds for time: 15 dead lifts RX 225/145 80 double unders 2×1 singles 10 minute time cap
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) E4M for 3 rounds 90 seconds of back squats 135/95 (RX is sit/touch on to med ball) 200 meter run with med ball 20/14 rest remaining time each interval Metcon (Time) In Teams of 3 or 4 For Time: Row 5000 meters Rotate…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) Partner “Fight Gone Bad!” Three rounds of: Wall-balls Sumo deadlift high-pull 75/55 Box Jump, 20″ Push-press, 75/55 Row (Calories) In this workout you move from each of five stations after 2 minutes.The clock does not reset or stop between exercises. This is a…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) E30S for 10 minutes 1 squat clean *score is lowest single bar weight of any round. Metcon (AMRAP – Rounds and Reps) 4 rounds: 2 minutes on / 2 minutes off: 4 squat cleans 10 toes to bar start the following round where you left…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) Emom for 8 minutes even minutes- 30 double unders odd minutes – 10 good mornings 45/35 with remaining time each minute perform max burpees Score is total burpees 2×1 singles Metcon (AMRAP – Rounds and Reps) 10 Minute amrap 15 dead lifts 135/95…