CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) 3 rounds of: 10 hollow rocks 20 sit-ups 30 second hanging static knee raise 40 mountain climbers *9 minute time cap Metcon (Time) For time: 10-9-8-7-6-5-4-3-2-1 dead lifts 225/155 hand release pushups *12 minute time cap
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) With a up clock: 4 rounds of: 40 double unders 15 wall balls 20/14 10 pull-ups rest 1 minute (each round) then: 100 double unders * 18 minute time cap *goal is unbroken reps each round *2×1 singles Metcon (AMRAP – Rounds) At the 20…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) E90S for 8 rounds bar complex of: 1 power snatch 1 snatch balance 1 overhead squat *build to a challenging weight but working on mechanics over load here. Metcon (Time) 3 rounds for time: 30 seconds hand stand hold 10 power snatches 95/65 10…
CrossFit Black Ridge – CrossFit Never miss a Monday View Public Whiteboard Metcon (AMRAP – Reps) 5 rounds of 2-minute intervals: 10 burpees 200-m sprint Max-rep burpees *Rest 3 minutes between rounds. *Score is total Burpees. *Scale burpees from 10 reps to 5 each round if you don’t get back from the run and perform…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 7 min AMRAP 3 Snatches 135/95 7 Hollow Body MedBall Push-ups rest 5 minutes 7 min AMRAP 7 CTB Pull-ups 30 DUs rest 5 minutes Metcon (Time) For time: 120 abmat sit-ups 6 min CAP
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) In teams of 3 For Time: 240 clean and jerks -weight increases every 80 reps: 1-95/65 2- 115/75 3-135/95 Then as a team carry: 95lb barbell, 53lb kb, 35lb kb, 20lb wall ball, 400 meters
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) One minute on, one minute off for 5 rounds of: -max rep thrusters 95/65 Metcon (Time) For time: 5 minute hand stand hold *every break perform 5 front squats 135/95 *12 minute time cap
CrossFit Black Ridge – CrossFit Yoga at 6:45pm with Ty Clark tonight View Public Whiteboard Metcon (AMRAP – Reps) 22 minute amrap 1 Mile Run then: 50 Wallballs 20/14 40 Box Jumps 20inch 30 Burpees *amrap the work less the run going into round two, the run counts for no reps. *120 reps per round
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) 8 minute emom 2 power cleans *build to a heavier load than using in the metcon Metcon (AMRAP – Rounds and Reps) 10 minute amrap of: 5 power cleans 10 toes-to-bars Men: RX 155 RXP 205 lb. Women: RX 105 RXP 135 lb.
CrossFit Black Ridge – CrossFit Never miss a Monday! By the way… dont forget to take your kids to school. View Public Whiteboard Metcon (Time) 2 rounds for time: 30 shoulder to over head 95/65 25 back squats 95/65 30 shoulder to over head 95/65 25 overhead squats 95/65 rest 2 minutes *23 minute time…