190430
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) In 30 minutes perform heavy sets of 5-4-3-2-1 -front squats *Score is total of 5 barbell weights combined. example… 150lbs+160,170,180,190=850lbs Front Squat (1 rep max)
190429
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) For time: 21-15-9 wall balls 20/14 kb swings 53/35 (RXP 70/53) Rest 3 minutes then: 21-15-9 burpees to target (above reach) strict shoulder press 75/55 (RXP 95/75) *20 minute cap
190427
CrossFit Black Ridge – CrossFit View Public Whiteboard Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute restWomen’s weight is 55 on the barbell movements. In this workout you move from each of five stations…
190426
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) “On the 5’s” For total time: (each interval split added up) From 0-5 minutes: 600 meter run From 5-10 minutes 15 hang power clean and jerk 155/105 From 10-15 minutes 150 double unders (2×1 singles) From 15-20 minutes 15 squat cleans 155/105 *rest remaining time…
190425
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 3 rounds for time: 200 meter farmer carry 2×45/2×25 (carry in collar) 2 rope climbs 15 overhead situps with plate 25/15 25 air squats *20 minute time cap *NOT RX to hold plates any other way than fingers holding through the collar.
190424
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 4 rounds for time: -15/12 calorie bike -Thrusters 95/65 (descending laddar) round 1) 21 round 2) 18 round 3) 15 round 4) 12 rest 4 minutes each round *go in waves off the bike *25 minute time cap
190423
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) With a up clock: E20S for 30 reps -1 dead lift *start at a challenging load, adjust as needed throughout. Score is total pounds lifted. Example…30x200lbs=6000lbs Metcon (Weight) Until the 15 minute mark establish a 1×5 rep touch and go set. *score is heaviest 1×5
190422
CrossFit Black Ridge – CrossFit Never miss a Monday! View Public Whiteboard Metcon (Time) 5 rounds for time: 12 power cleans 135/95 30 second wall sit 30 second hand stand hold 30 second hanging static knee hold *20 minute time cap
190420
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) For Time: 60 Wallballs 20/14 50 KB Swings 53/35 40 Push Press 115/75 30 Pull-ups 20 Overhead Squats 115/75 30 Pull-ups 40 Push Press 115/75 50 KB Swings 53/35 60 Wallballs 20/14 30 min CAP
190419
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) “On the 5’s” For total time: (each interval split added up) From 0-5 minutes: 30 bar facing burpees From 5-10 minutes 30 clean and jerk From 10-15 minutes 30 thrusters From 15-20 30 power snatches RX 95/65