CrossFit Black Ridge – CrossFit Class at 730am View Public Whiteboard Metcon (Time) Teams of 3 (one partner works at a time) For Time (30 Minute Cap): 50-40-30-20-10: Calorie Row (10 calorie splits) Burpee Box Jumps (24/20) Directly Into… 50-40-30-20-10: Pull-ups Power Snatches Round 1 Barbell: 75/55 Round 2 Barbell: 95/65 Round 3 Barbell: 115/80…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) For time: partner wod 12 rounds of: (6 each) alternate working entire rounds: 25 double unders 6 toes to bar 3 squat clean thrusters 135/95 then: 8 rounds of: (4 each) 3 thrusters 135/95 3 bar facing burpees *25 minute time cap *1×1 singles
CrossFit Black Ridge – CrossFit Do NOT cherry pick this wod… you know who you are! View Public Whiteboard Metcon (Time) 4 rounds for time of: 400-m run 200-m farmers carry 10/7 calorie assault bike Men: 50lb dumbbell and 35lb kb Women: 35lb dumbbell and 26lb kb
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) For time: 3-minute handstand hold 100 squats onto med ball 50-meter handstand walk 100 squats onto med ball 30 handstand push-ups (RX is flat surface) *22 minute cap *Perform the handstand hold against a wall (with only the feet touching) and accumulate a total of…
CrossFit Black Ridge – CrossFit View Public Whiteboard Overhead Squat (Overhead squat 5-5-5-3-3-3-1-1-1 reps) Score heaviest 1×5,1×3,1×1 add results in extra performance.
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) For 4 rounds E2M perform 25 wall balls 20/14 Then: max dead lifts with remaining time RX 225/155 rest 2 minuets each round At the 16 minute mark 2 minute amrap of dead lifts *score is total dead lifts, only RX if all…
CrossFit Black Ridge – CrossFit We are hosting a couple from Northern Utah on their Wedding day! Come have some fun and train with them at 7:30am View Public Whiteboard Metcon (Time) Brian and Sierra Landers Wedding Wod. For total time: Cash in, choose one 805 meter row, 4 minutes bike, 800meter run 3 rounds…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) For time: 30 alternating dumbbell snatches 50/35 40 kb swings 53/35 50 ground to over head 95/65 40 kb swings 30 alternating dumbbell snatches 20/16 calorie bike *20 minute time cap
CrossFit Black Ridge – CrossFit Thankful Thursday View Public Whiteboard Metcon (Time) 4 rounds for time: 30 jumping air squats 15 sit-ups 45 double unders 15 pull-ups rest one minute *20 minute time cap 2×1 singles
CrossFit Black Ridge – CrossFit No yoga Wednesday evening. View Public Whiteboard 1-Mile Run (Time) Max Effort 1-Mile Run Metcon (Time) Rest exactly 5 minutes after run then: 50 overhead squats for time 95/65 *25 minute total wod time cap *weight taken from floor