CrossFit Black Ridge – NC COMPETE View Public Whiteboard A. CONDITIONING Metcon (No Measure) 4 SETS FOR QUALITY 15 Cal Bike 15 Ring Rows 15 GHD Sit-ups 15 Cal Row 15 Tall Step-Ups (30/20) -1:30 Walking Rest b/t Rounds- B. 60:00 GPP Warm-up Warm-up (No Measure) 7 MIN PARTNER AMRAP PARTNER 2 Complete… 1 ROUND…
CrossFit Black Ridge – NC30 View Public Whiteboard Partner Workout Metcon (AMRAP – Rounds and Reps) IN TEAMS OF 2… AMRAP x 16 MINUTES* 50 Burpees 70 Alt. DB Snatch 90 Sit-Ups *Teams can split reps however they want. While P1 is doing Burpees, P2 is holding a plate overhead. While P1 is doing DB…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 7 MIN PARTNER AMRAP PARTNER 2 Complete… 1 ROUND OF… 20 MB Russian Twists 10 Box Step Ups 10 MB FS Squats 10 MB G2OH PARTNER 2 Hold any Static Position… Plank, Hollow/Tuck Hold, Squat Hold, Active Bar Hang Hold, Chin Over Bar/Ring…
CrossFit Black Ridge – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) PARTNER WARM-UP IN TEAMS OF 2… AMRAP X 7 MINUTES (P1 is the pacer, P2 performs reps until P1 finishes round) Partner 1, complete 1 Round of… 5/5 DB Strict Press 5/5 Single DB Front Rack Lunge 5/5 Single Leg DB RDLs 3…
CrossFit Black Ridge – NCBURN View Public Whiteboard Workout Metcon (No Measure) 3 Rounds: 1:00 Stations :20 transition b/t Stations 1:00 Rest b/t Rounds STATION 1 Walking Lunges STATION 2 Push-ups STATION 3 Box Jumps STATION 4 DB Push Press
CrossFit Black Ridge – NC COMPETE View Public Whiteboard A. CONDITIONING Metcon (Time) FOR TIME 30 Up-Down Box Jump Overs (24/20) 30 Hand Release Push-ups 20 C2B Pull-ups 20 Slam Balls (30/20) 10 DB Manmakers (40/30) 10 Bar Muscle-Ups B. 60:00 GPP Warm-up Warm-up (No Measure) 500m Row into… 3 ROUNDS FOR QUALITY (really feeling…
CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 10 Alt. Step-Ups 5 Med Ball Front Squats (Round 1 w/ Pause, Round 2 no pause) 5 Med Ball Push Press to Target (Round 1 w/ Pause in Dip, Round 2 no pause) 5 Med Ball Thrusters → 5 Wall Balls…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 500m Row into… 3 ROUNDS FOR QUALITY (really feeling the positions) 10 Barbell Deadlifts (pause at mid-thigh) 7 Hang Muscle Cleans (open rack further each rep) 5 Front Squats (hold bottom and bounce out of hole slow) 3 Strict Presses (press up hard…
CrossFit Black Ridge – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 6 Med Ball Goblet Squats 6 KB Sumo Deadlift 6 Medball Strict Press Press -:30 Rest- 3 ROUNDS 10 Alt. Lunges 6 KB High Pulls 6 Wall Ball Shots Strength Metcon (Weight) EMOM X 14 MINUTES MIN 1 – 8 Hang…
CrossFit Black Ridge – NCBURN View Public Whiteboard Workout Metcon (No Measure) 2 Rounds: 3:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 AMRAP 3 DBL DB Burpee 6 DBL DB Swing STATION 2 AMRAP 3 DB Strict Press 6 DBL DB Ground to OH STATION 3 Max Time in Plank Hold…