CrossFit Black Ridge – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS (7 MINUTE CAP) 8/6 Cal Row 6/6 SA KB Deadlifts → 6/6 SA RKBS → 6/6 KB Strict Press 12 Tuck-ups → 12 Alt. V-ups → 12 Knees to Chest Strength KB Clean & Press (1×5) 7 MINUTES TO BUILD TO……
CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS… :30 Bike (Legs Only) 50ft. High Knees :30 Bike (Arms Only) 50ft. Straight Leg Kicks :30 Bike (Arms + Legs) 200m Jog Workout Metcon (Calories) NOT FOR TIME* 400m Run into… 10 ROUNDS :15 Max Calorie Bike :45 Easy Pedal into……
CrossFit Black Ridge – NCBURN View Public Whiteboard Workout Metcon (No Measure) 3 Rounds: 1:30 Stations :30 Rest b/t Stations No Rest b/t Rounds STATION 1 Burpees STATION 2 1:00 Fast Pedal :30 Slow Pedal STATION 3 Plate Ground to OH STATION 4 1:00 Fast Pedal :30 Slow Pedal
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) E90S for 15 rounds -1 squat clean *Build to a 1RM throughout the WOD, 2 scores today… 1 is heaviest single and 2 is total bar weight lifted through 15 reps Squat Clean (1 rep max)
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) For Time: Partner Ringer 1 and 2 30-25-20 -calorie bike -toes to ring *8 minute cap Rest 3 minutes 30-25-20 -burpee to target (bar above reach) -over head squats 95/65 RXP 135/95 *8 minute cap *share reps even
CrossFit Black Ridge – CrossFit Come have some fun with friends at 7:30am View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Team partner wod 3-4 athletes 20 minute amrap 50 calorie bike 60 burpees over the rower 70 calorie row 80 thrusters 95/65 *share reps as needed, but all athletes must take a turn…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 3 rounds for time: 90 second elbow plank 15 toes to bar 15 hang power clean 135/95 15 push press 135/95 200 meter farmer carry *Carry M1x25plate1x53kb W1x15 & 1×35 *24 minute cap *a break in 90 second plank is a 5 burpee penalty
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) Emom for 6 minutes 7 wall balls 20/14 2 front squats *choose weight *score is barbell weight of 6 rounds added together *squat clean is ok Metcon (AMRAP – Rounds and Reps) 8 minute amrap 14 wall balls 20/14 4 front squats 135/95 *unbroken movement…
CrossFit Black Ridge – CrossFit View Public Whiteboard Skill: Metcon (No Measure) Coaches spend 10 Minutes with athletes working on technique of strict or kipping handstand pushups or a modification Metcon (AMRAP – Rounds and Reps) 4 Rounds: 3 Minute Amrap: 5 Power Cleans 165/115 10 Handstand Pushups (RXP Strict HSPU) 15 Pull-ups 1 minute rest…
CrossFit Black Ridge – CrossFit View Public Whiteboard Deadlift (3 rep TnG max) E2M for 6 sets, build to your heaviest 1×3, share bars if possible. Start at 60-65% of 1RM Metcon (Weight) E30S for 10 minutes (20 reps) 1 dead lift *Choose a weight that challenges you the entire time *Adjust weight throughout as…