CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) E2m for 8 rounds Bar complex of: 1 squat clean 1 front squat 1 behind the neck split jerk 1 over head squat *Build to heaviset complex Metcon (AMRAP – Reps) 5 minute amrap 10 squat cleans 10 front squats 10 over head squats RX…
CrossFit Black Ridge – CrossFit Never Miss a Monday! View Public Whiteboard Double unders 30/30 5 rounds (AMRAP – Reps) EMOTM for 5 minutes 30 Seconds on 30 off Double UndersCoaches spend 5 minutes teaching double under progression before. Metcon (Time) 6 Rounds For Time: 5 clean and jerk 135/95 25 double unders Singles 1×1…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Distance) Partner Wod Partners will alternate between running 200m and performing work. While one partner runs, the other will complete as many reps as possible of the given exercise. they switch upon returning from the run. There will be 2 scores for this WOD; total distance…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) With a up clock: 3 rounds: In 2 minutes perform: 15 kb swings 15 wall balls 20/14 then: max effort pull-ups rest 2 minutes *No RXP option on this part *score is total WB’s/ Kb’s/ PU’s Metcon (Time) At the 14 minute mark…
CrossFit Black Ridge – CrossFit Thankful Thursday View Public Whiteboard Metcon (Time) For Time: 200 meter run 2 bar complexes 2 rope climbs rest 1 minute 400 meter run 4 bar complexes 3 rope climbs rest 2 minutes 800 meter run 8 bar complexes 4 rope climbs *bar complex is: power clean/hang power clean/ hang…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) With a up clock: 2 Rounds For Time: 15 power snatches 115/75 20 toes to bar 8 minute time cap Metcon (AMRAP – Rounds and Reps) At the 12 minute mark: 8 minute amrap of: 8 over head squats 115/75 RXP 155/105 25 sit-ups
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) E90S for 8 rounds 2 touch and go dead lifts * build throughout *share a bar if possible *score is heaviest double Metcon (Time) 21-15-9 dead lift 225/155 box jumps 24/20 *Step ups are not RX *8 minute time cap
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 9/11 Tribute wod (partner wod) 9 Rounds 11 Thrusters 95/65 11 HSPUs 11 Synchro bar facing burpees 35 minute time cap *partition thrusters and hspu as needed, both partners perform all burpees each round. *jump and land over the bar at the same time.
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) For Time: Run 200 Meters 20 Toes-toBar 40 KB SDLHP 53/35 Run 400 Meters 40 Pullups 80 KB Swings 53/35 Run 200 Meters 20 Toes-toBar 40 KB SDLHP 53/35 Rx+ 70/44 KB and run 400/800/400
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) “partner wod” 10 minute amrap 15 clean and jerk 10 burpee pull-ups rest 5 minutes 10 minute amrap 15 calorie row 10 burpee wall ball tosses 20/14 *partition the reps as needed *row splits 8/7 *RX 135/95 *mixed gender 14lb wb