CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 200 meter run 10 toes to bar 10 box jumps 24/20 10 kb swings 53/44 400 meter run 20 toes to bar 20 box jumps 20 kb swings 800 meter run 30 toes to bar 30 box jumps 30 kb swings
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) For reps: 20 seconds on 40 seconds off for 5 rounds -pushups Metcon (AMRAP – Reps) For Reps: 2 minute amrap -overhead squats 95/65 rest 2 minutes 2 minute amrap -front squats 95/65 rest 2 minutes 2 minute amrap -back squats 95/65 rest…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) emom for 10 minutes 1 dead lift *score is heaviest lift *share a bar if possible Metcon (AMRAP – Reps) 10 minute amrap 7 dead lifts 225/155 Max effort hand stand pushups, in one unbroken set. If you come off/or fall off the wall you…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) For Reps: 30 seconds on 30 seconds off for 10 rounds: even-hang power snatch 115/75 odd- chest 2 bar pullups Metcon (Time) For Time: 40 calorie row 30 C2B pull-ups 20 hang power snatch 135/95 *go in waves off the rower * 12…
CrossFit Black Ridge – CrossFit Do not Cherry pick your training sessions! Get your bootie to the gym consistently and get the results you are looking for! View Public Whiteboard Metcon (Weight) E2M for 5 rounds 2 thrusters (from the floor) * build to heaviest set of 2 *NO Jerks Metcon (Time) 9-15-21 reps for…
CrossFit Black Ridge – CrossFit Never miss a Monday!! View Public Whiteboard Metcon (Time) 3 Rounds For Time: 60 double unders 400 meter run 20 wall balls 20/14 rest 1 minute cash out: included for time: 100 sit-ups *30 minute time cap *2×1 singles
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 25 minute AMRAP: 10 Pullups 20 Pushups 30 Situps 40 Air squats 200 Meters Farmer Carry (2x 25/15 Plates) Rx+ C2B pullups, Hand Release Pushups, 45/25 Farmer Carry Must complete farmer carry to complete round but does not count toward reps.
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) With a up clock: 5 minute amrap 15 kettle bell swings 53/35 15 second hand stand hold At the 8 minute mark: 5 minute amrap 15 alternating kb snatches 53/35 15 second paused OHS 95/65 At the 16 minute mark: 3 minute amrap…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 30 seconds on 30 seconds off for 5 rounds: -burpee box jumps 24/20 *step ups are not RX Metcon (Time) 2 Rounds For Time: 200 meter run 10 burpee box jumps 24/20 rest 2 minutes 2 Rounds For Time: 400 meter run 20…
CrossFit Black Ridge – CrossFit View Public Whiteboard Rabbit (Time) FT: 500 meter row 20 cleans 40 pull-ups 60 dead lifts 80 wall balls 100 double unders RX 185/125 RX 20/14*30 minute time cap *go in waves off the rower *2×1 singles