CrossFit Black Ridge – CrossFit View Public Whiteboard Annie (Time) 50-40-30-20-10 Double-unders Sit-ups10 min CAP Rest 5 min At 15 minute mark start 20 min AMRAP Mary (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-upsModify HSPUs with 5 handstands or 5 hollow DB push-ups Modify…
CrossFit Black Ridge – CrossFit Fun day Friday! View Public Whiteboard Metcon (AMRAP – Reps) Weighted bar hang with 50/35DB In 10 minutes perform: 3 rounds max seconds held holding a dumbbell between the feet. *score is total seconds held.. one second equals one rep. *have someone assist placing a DB between your feet if…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) From the racks E3M for 5 rounds, 3 paused overhead squats build to heaviest set of 3 reps *groups of 2-3 from each rack statiom Metcon (Time) 5 rounds for time: 200 meter run 20 overhead squats 45/35 onto med ball for RX rest 90…
CrossFit Black Ridge – CrossFit Yoga with TyAnn at 645pm, bring a friend to try it for free! View Public Whiteboard Metcon (Time) 4 rounds for time: 12 box facing burpee jump overs 24in 15 hang clean and jerk 115/75 *16 minute time cap *hands can touch the box on jump overs
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) With a 35 minute descending clock: Start with a empty barbell and Snatch for as long as possible, men increase by 10 pounds per lift and women by 5 pounds. Once you cannot Snatch the weight, Clean for as long as possible. Once you cannot…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Calories) Teams of 3 or 4 (preferably 3) 4 work stations 5 minute per station 2 minutes rest transitions -max team rope climbs -max team calories on assault bike 12/9 splits -max team weight sled push 40 feet -max tire flips (inside gym) *modified rope climbs…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) In 15 minutes perform the following: 30 strict pull-ups, strict ring pull-ups or ring rows and With a partner or partners 10 free standing handstand attempts (10 second hold with assistance) Morrison (Time) 50-40-30-20-10 Wall-Ball Shots, 20# Box Jumps, 24″ Kettlebell Swings, 53#In honor…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 4 rounds for time: 400 meter run (push it!) rest exact run splits then: 50 alternating dumbbell snatches 50/35 200 meter overhead carry M50DB&35KB W35DB&26KB *30 minute time cap
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) Partner wod: From minutes 0-12 build to a heavy 5 rep touch and go partner dead lift From minutes 12-20 perform 3 sets 15 reps each of partner assisted Glute ham raises From minutes 20-30 each partner perform 3- 1 minute sets of weighted elbow…
CrossFit Black Ridge – CrossFit Yoga at 6:45 with Ty Clark View Public Whiteboard Metcon (AMRAP – Reps) 2 rounds of: 4 minute amrap 15 power clean 135/95 30 double unders 2 minutes rest 4 minute amrap 15 toes to bar 30 double unders 2 minutes rest *score is total reps *2×1 singles