CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 5 minute amrap 20 wall balls 20/14 10 burpee pullups 20 box jumps 24/20 rest 5 minutes Metcon (Time) At the 10 minute mark: For Time: 75 wall balls *every break is 5 burpee pullups and 5 box jumps, after 75th wb still…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 25 minute amrap In teams of 3-4 Row 3000 meters (splits of 250 meters) then: with one partner working at a time: 100 Box step-ups 24/20 holding a dumbell 35/25 100 H/R pushups *partition reps as needed, score is total BSU & PU
CrossFit Black Ridge – CrossFit View Public Whiteboard 1-Mile Run (Time) Max Effort 1-Mile Run Metcon (Time) Rest exactly 5 minutes after run then perform: 30 burpees 5 minute elbow plank *every break in plank is 5 burpees *score is total time including the run and rest after *30 minute time cap
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 10 Rounds For time: 12 deadlifts 9 hang power cleans 6 push jerks *20 minute time cap *95/65 *use round counter
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) emom for 5 rounds 25 double unders (1×1 singles) 3 unbroken power cleans 3 unbroken back squats *choose weight Metcon (AMRAP – Reps) 12 minute amrap 3 rounds of: 50 double unders (2×1 singles) 30 sit ups 15 back squats 135/95 then: -max power…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) Emom for 10 minutes 1 squat snatch *build throughout Metcon (Weight) In 15 minutes build to heaviest 3 position squat snatch -high hang -knee to mid- thigh -from floor *score is heaviest complex
CrossFit Black Ridge – CrossFit Never miss a Monday! View Public Whiteboard Metcon (AMRAP – Reps) With a up clock: 2 minute amrap 200 meter run then: max wall balls 20/14 rest 2 minutes 3 minute amrap 400 meter run then: max wall balls 20/14 rest 3 minutes *score is total WB’s Metcon (Time) At…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) Partner WOD. One athlete moves at a time. Alternate entire rounds. Both athletes do the runs. Both athletes must start and finish runs together. For Time: 400 m Run 10 Rounds (5 each) 9 Thrusters 95/65 6 Bar Facing Burpees 400 m Run 10 Rounds…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) For time: 1 minute hollow hold 2 minute hand stand hold 25 hang power snatches 75/55 3 minute plank 25 hang power snatches 75/55 2 minute hand stand hold 1 minute hollow hold *20 minute cap
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 15 minute amrap 5 pullups 10 pushups 15 air squats