CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) In 15 minutes Bench Press 5 sets of 10-15 reps 3010 tempo (3 second negative, touch and go at chest, 1 second lift, no hold or rest at the top) Metcon (AMRAP – Reps) 10 minute AMRAP 10 hang power cleans 10 front rack…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 2 Rounds For Time: 200 meter Single OH KB carry 53/35 30 shoulder to overhead 95/65 400 run 1 minute wall sit (90 degree standard) *20 minute capFun day Friday! Winners for Fitness Challenge announced Monday!! Results were insane this year!
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) With a up clock: E3M for 4 rounds 5 hang squat snatch 30 double unders *RND#1 95/65, #2 115/75, #3 135/95, #4 155/105,RX don’t increase weight unless completing round. *score is heaviest set of 5 reps with double’s also completed in under the 3 min…
CrossFit Black Ridge – CrossFit Fitness challenge members, come weigh in anytime Wednesday. If I’m not there send me a pic of your body weigh lbs–fat%–muscle%, Josh View Public Whiteboard Metcon (Time) 4 Rounds for time: 12 pull-ups 12 alt dumbbell snatches 50/35 12 wall balls 20/14 12×10 meter shuttle runs (ladders) rest 90 seconds…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) In under 30 minutes: -back 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 Challenge ends Wednesday, come in and measure your results. View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Partner wod 16 minute amrap 10 dead lifts 185/125 5 burpee box step ups 20in 20 second hand stand hold **alternate entire rounds *modify HSH with 2xOH DB hold *score is total…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) For time 40/30 calories on assault bike 3 min CAP Metcon (Time) For time 70 WBs 5 min CAP Metcon (AMRAP – Reps) 14 min AMRAP 3 Strict Pull-ups 6 Push-ups 18 Lunges Rx+ 3 Ring Muscle Ups 6 Strict Ring Dips 18 Jumping Lunges
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) With a up clock: Every 15 seconds for 3 minutes (12 lifts) 1 power clean rest 2 minutes (adjust weight if needed) At the 5 Minute mark Every 30 seconds for 3 minutes (6 lifts) 1 power clean *score is 2 barbell weights combined Metcon…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 4 Rounds For Time: 21 back squats 135/95 (from floor) 1 rope climb 12 toes to bar 1 rope climb *20 minute cap
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) With a up clock: 30 seconds on 30 seconds off for 5 rounds: -max box jumps 24/20 30 seconds on 30 seconds off for 5 rounds: -power clean and jerks 95/65 30 seconds on 30 seconds off for 5 rounds: -sumo dead lift…