CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 10-9-8-7-6-5-4-3-2-1 dead lifts 225/155 bar over burpees *12 minute time cap –cash out: not for time: (cool-down pace) option 1- 400 meter run option 2- 600 meter row option 3- 30 calorie bikeYes I know we did burpees Monday…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 20 rounds for time of: (30 minute time cap) 10 rounds each partner 9 thrusters 95/65 35 double unders *one partner completes a entire round while one partner rests. *choose a thruster weight that allows you to be unbroken each round. *1×1 singles
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) E30S for 8 minutes (alternate movements) A-single slowest eccentric hand stand pushup possible B-single slowest eccentric pull up as possible *goal is 10 seconds each rep *modify HSPU with a barbell Metcon (AMRAP – Rounds and Reps) 10 minute amrap 15 chest to bar…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) E30S for 10 minutes 2 front rack forward lunges (one each leg) *Choose a weight that you can Clean from the floor. *Score is total pounds lifted…example 100lb bar X 20 rounds = 2000lbs Metcon (AMRAP – Reps) 4 minute amrap 10 front rack lunges…
CrossFit Black Ridge – CrossFit Never miss a Monday! View Public Whiteboard Metcon (Time) 7 rounds for time of: 10 plate facing burpee jump overs 17inches 20 sit-ups *21 minute time cap *if you knock over a plate on jump overs it a 3 burpee penalty, Modify with step overs if needed.
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 3 rounds 2 minutes to complete 10 jumping squats 200 m run Max effort jumping squats Rest 2 minutes 2 minutes to complete 10 kb swings 53/35 200 m run Max effort kb swings Rest 2 minutes 2 minutes to complete 10 SDLHP…
CrossFit Black Ridge – CrossFit Only one class at 730am friday. View Public Whiteboard Metcon (AMRAP – Reps) Partner wod 5 minute amrap Max reps front squats 95/65 One partner holds elbow plank while one partner does max FS, switch as needed. Rest 3 minutes 5 minute amrap Max calorie row One partner holds hand…
CrossFit Black Ridge – CrossFit We will have just one class Thanksgiving Day at 730am. Come burn some holiday calories before the carb overload to follow! View Public Whiteboard Metcon (Time) Partner wod (30 minute time cap) For time: 100 double unders 400 meter run 60 front rack lunges 95/65 100 double unders 400 meter…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 5 rounds of: 2 minutes work– 3 minutes rest 15/11 calorie assault bike 15 dead lifts 155/105 -max box step overs 24/20 inch *score is total reps of all movements *on box step overs, no hands on the box and you do not…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) From the rack: In 15 minutes perform 5 complex’s bar complex: 2 thrusters +2 push-jerk *Build to heaviest complex Metcon (Time) For Time: (Hard 7 minute cap) 15 thrusters 135/95 25 thrusters 95/65 35 thrusters 45/35 * men change from 45’s-25-empty for RX *put total…