CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) E90S for 10 rounds 5 box jumps 24/20 5 pullups 1 squat clean *You choose the load, score is single lightest lift Metcon (Time) For time: 30 box jumps 24/20 20 pull-ups 10 squat cleans 135/95
CrossFit Black Ridge – CrossFit Never miss a Monday!! View Public Whiteboard Metcon (AMRAP – Reps) With a up clock: 40 seconds on 20 seconds off for 6 minutes 6 burpees then max effort push press 95/65 *score is total PP *NO jerks! Metcon (Time) At the 10 Minute mark: 3 Rounds for time: 15…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 25 minute Partner amrap Partner 1: 10 deadlifts 185/125 Partner 2: 4 hand stand pushups Partner 1: 10 kb sdlhp 70/53 Partner 2: 2 wall walks Partner 1 and/or 2: 20 pullups Switch movements and repeat. Rx+ partner 1 must hold…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) For total reps: 5 minute amrap 800 meter run then: max effort: shoulder to overhead 155/105 rest 3 minutes At the 8 minute mark: 4 minute amrap 600 meter run then: max effort: power cleans 155/105 rest 3 minutes At the 15 minute…
CrossFit Black Ridge – CrossFit Thankful Thursday View Public Whiteboard Max Double-Unders (AMRAP – Reps) Max set of Unbroken Double-UndersWith a 6 minute descending clock establish the largest unbroken set of double unders. Rest as needed. Metcon (AMRAP – Reps) For Reps: 2 minutes max kb swings 53/35 rest 2 minutes 2 minutes max box…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) E2M for 5 rounds 10 unbroken deadlifts *you choose the weight *score is your lightest single set barbell weight, Metcon (Time) For Time: 15 power cleans 20 front squats 25 toes to bar 30 hand stand pushups 40 dead lift RX 135/95 15 minute time…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) E2M for 8 rounds 8 alternating DB snatches 50/35 1 squat snatch *You can take more than one attempt at the squat snatch each round. * score is total pounds lifted. *example..8x135lbs=1,080lbs Isabel (Time) For Time: 30 Snatches, 135# / 95#Going in 2 heats so…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 5 rounds: 1 minute work: 30 seconds rest 5 burpees 5 pull-ups :then max wall balls *must toss wb against red wall *score is total wb Metcon (Time) 5 rounds for time: 200 meter run 10 wall balls 20/14 10 pullups Rest 1…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) Partner WOD 3 Rounds (for total weight): 3 Minutes Deadlifts (You pick weight) 3 Minutes KB Swings (You pick the weight) 3 Minutes Rowing (1 meter = 10 lb) With one person working at a time, perform as many reps as possible in three minutes…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) With a up clock: 8 minute amrap 20 clean and jerks 135/95 15 burpees 3 rope climbs rest 6 minutes Metcon (Time) At the 14 minute mark: 3 rounds for time: 10 clean and jerks 95/65 10 bar facing burpees 2…