CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) Skill emom for 12 minutes 1st min-20 seconds at bottom of overhead squat 2nd min-20 seconds static knee hold 3rd min-20 seconds hand stand hold/wall or free choose your own load for ohs Metcon (Time) 30-20-10 overhead squats 95/65 1 minute elbow plank after…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) Emom for 10 minutes 1 squat clean + 1 front squat Find a load that challenge you but not a max complex. Metcon (Time) 4 rounds for time: 40 double unders 10 front squats 135/95 3×1 singles
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 5 rounds for time: 400m Run 12 Toes-to-Bar 6 Power Cleans 135/95 3 ring muscle ups (RXP) rest 1 minute
CrossFit Black Ridge, CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 200m run 20 pushups 20 sit ups 20 squats 400m run 40 pushups 40 sit ups 40 squats 800 m run 80 pushups 80 sit ups 80 squats 30 minute time cap
CrossFit Black Ridge – CrossFit If you are not signed up for the open please use kb’s if the dumbbells are taken. 44/26kb’s which is not a RX standard. View Public Whiteboard CrossFit Games Open 17.1 (Time) For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) For reps: 40 seconds on 20 seconds off for 4 rounds Alternate movements each minute: -dead lifts 185/125 -calorie row -box jumps 24/20 -kb swings 53/35 -strict press 75/55
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 5 rounds for time: 10 wall balls 20/14 20 sumo dead lift high pulls 95/65 10 pull-ups 200 meter run
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) emom for 15 minutes 1 squat snatch build to a heavy load with good technique, score is heaviest single lift Metcon (AMRAP – Reps) 5 minute amrap squat snatches RX 95/65 RXP 135/95
CrossFit Black Ridge – CrossFit No afternoon classes Presidents day! Come catch the WOD at 5am,6am or 9:30am View Public Whiteboard Metcon (AMRAP – Reps) For total reps: 5 minute amrap 15 over head alternating forward lunges 25/15 plate 30 double unders rest 5 minutes 12 minute amrap 45 double unders 10 burpees with plate…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) Partner WOD for Weight (in pounds) Each partnership shares one bar and one med ball, and decides the weight they will both use. With one partner working at a time and alternating sets complete as much weight as possible: Minutes 0:00-7:00: Alternate 1 Clean and…