Thursday – REST DAY
CrossFit Black Ridge – NC COMPETE View Public Whiteboard
Thursday
CrossFit Black Ridge – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 5 Cal Bike 5 Jumping Air Squats 5 Calorie Row 5 Up Downs Strength Metcon (No Measure) TABATA 8 SETS, :20 WORK/ :10 REST TABATA 1 – Banded Plank Hold TABATA 2 – Sit-ups Workout Metcon (3 Rounds for…
Thursday
CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 25 ft High Knees 25 ft Butt Kickers 20 Alt. Lunges :30 Bike Workout Metcon (3 Rounds for time) 3 SETS FOR TIME 400/350m Row 400m Run 30/25 Cal. Bike -Rest 1:00 b/t Sets- -20:00 Hard Cap-
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CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) For Time: 400 meter carry 15lb plate 400 meter carry 25lb plate 400 meter carry 45lb plate 2 minute bar hang 200 meter walking lunges *22 minute time *lunges are 5×40 meter lengths performed indoor
Wednesday
CrossFit Black Ridge – NC COMPETE View Public Whiteboard A. CONDITIONING Metcon (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES 500m Row 400m Run 20 Burpees to Target* *6″ above standing reach B. 60:00 GPP Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 10/10 Arm Circles Forward/Backward 10 Lunges With Twist 5 Inch Worms…
Wednesday
CrossFit Black Ridge – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 3 Burpees 7 Sit-ups 10 Alt. Shoulder Taps Strength Metcon (Weight) EMOM X 14 MINUTES MIN 1 – 5 Tempo Deadlift (30X1)* MIN 2 – 15 DB Floor Press *Increase weight each Set.Record heaviest set of 5 for DL.…
Wednesday
CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) TABATA (:20 ON/ :10 OFF) Movement 1 → Jump Rope (switch up the style, every round) Ex: Single-Unders → Backwards Single-Unders Movement 2 → Slam Ball Deadlifts → Slam Balls Movement 3 → Single Arm Ring Rows (:10 Right/ :10 Left) → Ring…
Wednesday
CrossFit Black Ridge – NCBURN View Public Whiteboard Workout Metcon (No Measure) 1 Round: 3:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 5 DB Thruster 10 Sit-ups STATION 2 EMOM 12/10 Cal Row STATION 3 AMRAP 5 DB Thruster 10 Sit-ups STATION 4 EMOM 12/10 Cal Row
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CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) “The Standard” RXP WOD option 30 clean and jerk 30 ring muscle ups 30 snatches 135/95 *18 minute time cap Metcon (Time) “The Standard” RX WOD option 30 clean and jerk 30 chest to bar 30 snatches 115/75 *18 minute time capno squat required on…
Tuesday
CrossFit Black Ridge – NC COMPETE View Public Whiteboard A. CONDITIONING Metcon (5 Rounds for time) 5 SETS 25 Cal Bike @80-90% -Rest 2:30 b/t Sets- B. 60:00 GPP Warm-up Warm-up (No Measure) 3 ROUNDS 10 Tempo Air Squats (5051) :30 Squat Hold :30 Pigeon Stretch (Left Leg) :30 Pigeon Stretch (Right Leg) Into… 3…