CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) With a 30 minute descending clock 10-9-8-7-6-5-4-3-2-1 -Back Squats *from the racks, share racks *score is each individual barbell load added together. *example…. 100+110+120+135+150+160+175+180+180+185= 1495lbs
CrossFit Black Ridge – CrossFit Never miss a Monday. View Public Whiteboard Metcon (No Measure) Partner ab session**alternate rounds In 12 minutes: 3 rounds each: 10 hollow rocks 15 second bar hang L-sit hold 20 russian twists 35/26 kb *partner assist/spot legs for hang L-sit Metcon (Time) 3 rounds for time: 15 left arm single…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) In 10 minutes complete 30 strict ring dips modify with 30 box dips and 2 minutes accumulated hollow body ring holds Metcon (AMRAP – Reps) 25 min AMRAP 10 pull-ups 15 plate push-ups 20 goblet squats 35/26 200 meter WB carry 20/14 Rx standard…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 3 minute amrap 15 power snatches 75/55 15 alternating box step ups 24/20 rest 3 minutes 4 minute amrap 12 power snatches 95/65 15 alternating box step ups rest 3 minutes 5 minute amrap 9 power snatches 135/95 15 alternating box step ups…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 24 minute amrap 400 meter run 12 toes to bar 30 feet-single DB floor push 50/35 60 second hand stand hold 30 feet- single DB floor push *”DB floor push” standards are pushing the dumbell/sliding DB with both heads staying in…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) With a up clock: 30 seconds on 30 seconds off for 10 rounds -wall balls 20/14 Metcon (Weight) From the 10-25 minute mark: establish your heaviest bar complex of: 1 squat clean + 1 hang squat clean
CrossFit Black Ridge – CrossFit 24th of July Holiday class schedule is 7&930am classes only View Public Whiteboard Metcon (Time) partner wod 20 rounds for time of: 5 deadlifts 225/155 10 burpees 30 double unders *try to partner with someone using the same barbell *alternate every other movement *30 minute time cap *2×1 singles
CrossFit Black Ridge – CrossFit Never miss a Monday! Tuesday the 24th holiday schedule is classes at 7 and 930am only View Public Whiteboard Metcon (AMRAP – Reps) 10 1-minute rounds of: 25 squats (squatting onto med ball optional) Max reps of clean and jerks 135/95 Rest 2 minutes between rounds. *wod objective is 10…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) Partner wod Alternate entire rounds 10 rounds (5 each) 10 wall balls 20/14 10 DB snatch 50/35lb (5R-5L) Then: 10 rounds (5 each) 5 burpee toes to bar 5 hang power clean 155/105 * one the 5th HPC rep perform 3 front squats each round.…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) For time: 100 double unders 30 sit-ups 60 dead lifts 205/135 30 sit-ups 100 double unders 30 sit-ups 60 dead lifts 135/95 30 sit-ups 100 double unders *25 min cap *2×1 singles