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
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…