CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 2 minute amrap -hang dumbbell snatch 50/35 (5R/5L) rest 1 minute 2 minute amrap -toes to bar rest 1 minute 2 minute amrap -row for calories rest 1 minute 2 minute amrap -overhead alternating lunges 95/65 rest 1 minute *score is total combined…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) With a partner in 12 minutes alternate 3 rounds each: -1 minute weighted elbow plank *build weight each round if possible, Modify without weight or knees if necessary. Metcon (Time) 4 rounds for time: 10 front squats 135/95 20 sit-ups 40 double unders *13…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) In under 40 minutes 1-2-3-4-5-6-7-8-9-10 -Bench press * Build to a 1RM and then decrease weight as needed to accomplish each following set. *Score is all 10 bar loads added together. Bench Press (1RM)
CrossFit Black Ridge – CrossFit Never miss a Monday! View Public Whiteboard Metcon (Time) Partner wod of 2 10 rounds of: alternate entire rounds (5 each) 16 dead lifts 115/75 8 push jerk 115/75 10 box step ups 24/20in -holding wall ball 20/14 then: 10 rounds of: alternate rounds (5 each) 100 meter wall ball…
CrossFit Black Ridge – CrossFit Class at 7:30 am View Public Whiteboard Metcon (Time) Team wod of 4 partners For Time: 4 rounds each partner: 20/15 calorie row splits then: 400 back squats 95/65 *One partner must be in a wall sit position while 3 partners share reps with only one working at a time…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) Tabata 20 seconds on 10 seconds off for 4 rounds, change movements every interval. -single leg V-ups -russian twist 35/26kb -hollow rocks -static superman hold Metcon (Time) 3 Rounds for time: 20 wall ball 20/14 30 front rack lunges 95/65 *12 minute time cap
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 4 rounds for time: 15/12 calorie bike 400 meter run rest 3 minutes *go in waves off the bike
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) For time: In teams of 2 60 squat cleans 95/65 150 double unders (1×1 singles) 45 squat cleans 115/75 150 double unders 30 squat cleans 135/95 150 double unders *25 minute time cap *Try to share a single bar and change own weight throughout.
CrossFit Black Ridge – CrossFit View Public Whiteboard Overhead Squat (3 rep max) Metcon (Weight) overhead squat 3-3-3-3In 40 minutes build to a 3 rep max then complete 4 heavy sets of 3 reps. Score is 4 barbell loads combined.
CrossFit Black Ridge – CrossFit Never miss a Monday! View Public Whiteboard Metcon (AMRAP – Reps) With a up clock: E90S for 3 rounds 15 sit-ups 10 burpees over the bar then max shoulder to overhead 95/65 Rest 90 seconds At the 10 minute mark: 7 minute amrap 75 sit-ups 25 burpees over the bar…