CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 4 rounds for time: 400 meter run 15 burpees 15 pull-ups rest 2 minutes *RXP C2B *30 minute time cap *every break in pull-ups/C2B perform 5 pushups which include after the 15th rep each round.
CrossFit Black Ridge – CrossFit Yoga with Tyann at 6:45pm View Public Whiteboard Metcon (Weight) In 25 minutes perform 7 rounds ( 3-5 people per rack) A) 50 feet over head barbell carry B) 30 second assault bike calorie sprint *weight taken from the racks, then establish OH position with back pushpress, back push jerk,…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) E2m for 10 rounds 1 minute max wall balls 20/14 1 minute to accomplish 1 squat clean 2 scores.. A) is total wall balls B) is total weight squat cleaned Metcon (Weight) B) total squat clean weight 10 barbell loads added together
CrossFit Black Ridge – CrossFit Book your rooms or campsite for San Clemente state beach October 11th-14th for our Gym family annual beach trip. View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 7 minute amrap 3 power snatches 3 power cleans 3 front squats RX 95/65 Cash out: if under 10 rounds on metcon.…
CrossFit Black Ridge – CrossFit View Public Whiteboard Rabbit (Time) FT: 500 meter row 20 cleans 40 pull-ups 60 dead lifts 80 wall balls 100 double unders RX 185/125 RX 20/14
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) For time: 2 minute elbow plank 60 foot hand stand walk 60 jumping air squats over a barbell w/rubber plates. 400 meter overhead plate hold 45/25plate 2 minute static ring hold at top of ring dip position *30 minute cap *Modify HSW for 2 minute…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 5 rounds for time: 200 meter run 1 rope climb (5th Rnd is 2 climbs) 5 burpees to target 1 rope climb (5th Rnd is 2 climbs) 5 burpees to target * “target” is a bar height you have to jump to touch *RXP is…
CrossFit Black Ridge – CrossFit Yoga/mobility with Ty Clark at 645pm View Public Whiteboard Metcon (No Measure) In 10 minutes perform: 5 sets @ 15 reps each of: partner wall ball tossed situps Metcon (Time) 4 rounds: 20/14 calorie assault bike 15 back squats 135/95 (from floor) 5 front squats rest 3 minutes *go in…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) E2M for 5 rounds 1 power snatch, 1 bar below the knee power snatch 1 bar above the knee power snatch *build to heaviest complex *share a bar if you’d like with a partner CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP…
CrossFit Black Ridge – CrossFit Never miss a Monday! View Public Whiteboard Metcon (Time) Partner wod For Time: 6 rounds (3 each) 15 wall balls 20/14 14/10 calorie row then 4 minutes accumulated wall sit 6 rounds (3 each) 12 thrusters 75/55 8 burpee toes to bar *complete a round then switch partner *one partner…