190508
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 3 rounds for time: 400 meter run 60 double unders (2×1 singles) 10 dead lifts 275/175 rest 2 minutes *20 minute cap *share bars if possible
190507
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) With a 30 minute up clock: From the floor E30S for 10 minutes 1 power clean 1 back rack shoulder to overhead 1 overhead squat *start light and build to medium weight Overhead Squat (5 rep max) With remaining time in 30 minute clock…
190506
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 2 rounds for total reps: 1 minute on 30 seconds off: -toes to ring -calories on bike -kb swings 70/44 -calories on rower -wall balls 20/14
190504
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) A)) With a 20 minute clock: Partner wod (alternate movements) 4 rounds each: 10 thrusters (*bar weight increases each round) 15 H/R pushups 20 sit ups RX 45/35-75/55-95/65-135/95 *share a bar if possible With remaining time do part B)) Metcon (Weight) B)) single heaviest bar…
190503
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 3 Rounds For Time: 1 minute bar hang 10 back squats 115/80 RXP 165/115 1 minute wall sit 10 power cleans 115/80 RXP 165/115 1 minute elbow plank *22 minute time cap
190502
CrossFit Black Ridge – CrossFit Thankful Thursday (tell someone “thank you” that you normally may not) View Public Whiteboard Metcon (AMRAP – Rounds and Reps) -partner wod 16 minute amrap (alt every movement) 200 meter run 20 double KB or DB dead lifts 10 single KB or DB box step overs 20in 15 single KB…
190501
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 5 minute amrap 6 power snatches 95/65 30 double unders (2×1 singles) 10 toes to bar rest 4 minutes 5 minute amrap 25 power snaches 115/75 -max double unders *score is total reps