CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 15 minute amrap 60 double unders (2×1 singles) 30 kettle bell swings 53/35 200 meter run 60ft single arm OH KB alt lunges *score is total reps of lunges , kbs, and dub’s, runs don’t count for reps. lunges worth 1 rep per…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Calories) In waves off the Assault bike 3 rounds for total calories: 20 second Assault bike sprint *Calorie carry-over is added to total rest 3-4 minutes between sets Metcon (Time) 3 rounds for time: 15 front squats 95/65 20 sit-ups *10 minute time cap
CrossFit Black Ridge – CrossFit View Public Whiteboard Shoulder Press (5 rep max) In 15 minutes establish: heaviest set of 5 strict press Metcon (No Measure) In 10 minutes establish a floor height that you can do 5 unbroken strict hand stand pushups *anywhere from raising the floor height or lowering the floor by doing…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 4 rounds of: 2 minutes work / 3 minutes rest 20 box jumps 24/20 -then max dead lifts 225/155 (odd minutes) -then max pull-ups (even minutes) *share a bar if possible *score is total DL and PU
CrossFit Black Ridge – CrossFit With 19.1 using a rower throughout the entire wod, we’ll will have a first come first serve sign up board with waves going off every 20 minutes. 7:30am-7:50-8:10-8:30… and more waves if needed. The gym will be open by 7 am for early warm up. View Public Whiteboard Crossfit Games…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 2 Rounds For Time: Go in waves off the Assault bike: 20/15 cal bike 20 power cleans 135/95 20 shoulder to overhead rest 5 minutes *Go in 2 minutes waves off the bike. *Score is total time including the rest.
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) For Time: Partner wod( alternate entire rounds) 6 rounds each 20 air squats 30 foot bear crawl 10 pull-ups then rest 3 minutes 4 rounds each 15/12 calorie row (re zero after every split) 10 burpees over rower *30 minute cap * a class larger…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) E15S for 5 minutes (20 reps) 1 sumo dead lift high pull *choose load you can lift with quality form, but challenge yourself to lift heavier then met-con weight. Also consider controlling the weight under control back to the floor each rep. Metcon (AMRAP…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) In under 30 minutes: -front squats 5-4-3-2-1 *score is combined total of all 5 barbell loads *example…200lbs+210+220+230+250=1,110lbs
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) Partner wod (team of 3) 16 minute amrap (with a up clock) 80 squat clean thrusters 75/55 3 rope climbs 60 squat clean thrusters 95/65 6 rope climbs 40 squat clean thrusters 115/75 9 rope climbs 20 squat clean thrusters 135/95 12 rope…