CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 25 minute AMRAP 800 meter run cash-in Alternate movements: 1) 200m KB farmer carry 50-53 / 30-35 2) bear complex 95/65 Score is total number of bear complexes completed both partners
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) For Reps: 7 minute amrap 9 overhead squats 95/65 6 bar facing burpees rest 3 minutes 7 minute amrap 6 over head alternating lunges 95/65 9 kb swings 53/35 rest 3 minutes 2 minute amrap jumping air squats 45/35 1 minute rest 2…
CrossFit Black Ridge – CrossFit Thankful Thursday View Public Whiteboard Metcon (Time) Sprint wod 3 rounds for time: 10 dead lifts 185/125 40 double unders 3×1 singles Metcon (Time) For time: 3 rounds for time: 10 dead lifts 225/145 RXP 315/205 60 double unders 30 second hand stand hold 3×1 singles
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 40 seconds on 20 second off alternating movements, 2 rounds through: -max rep box jumps 30/24 -20 second accumulated static knee raised hold from rings -power snatches 95/65 -goblet squats 53/35 score is total box jumps, power snatches and goblet squats Metcon (AMRAP…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) E3M for 6 cycles 15 wall balls 20/14 10 toes to bar then 1 clean and jerk cannot miss any reps to RX the wod score is heaviest clean and jerk
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 4 rounds for time 15 dead lifts 12 hang power cleans 9 front squats 6 push jerks 3 thrusters 200 meter run RX 95/65 RXP 135/95 30 min cap
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Partner WOD Partner A Performs: 10 Alternating KB Snatchs 53/35 10 Toes-to-Bar 10 KB Goblet Squats 53/35 while.. Partner B completes 30 double-unders (50 singles) and then waits/rests for partner A to complete work. Partners switch and and repeat for 24…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 10 rounds for time: 5 dead lifts 225/155 10 over the bar burpees 15 box step ups 20 inch 30 minute time cap
CrossFit Black Ridge – CrossFit Margaux Alvarez is coaching 9:30am Thursday. Come say hello and wish her good luck at regionals this year. View Public Whiteboard Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups