CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) Emom 5 minutes 4 Turkish get ups 2/R-2/L *choose a KB or dumbell that challenges you. Metcon (AMRAP – Reps) 5 minute amrap 15 kb swings 15 goblet squats rest 3 minutes 5 minute amrap 20 hang kb snatches (alternate every 10 reps) 20…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) Partner wod 100 wall balls 20/14 250 double unders 100 front squats 135/95 250 double unders 200 meter farmer carry 135/95 *25 minute cap *both partners carry bar together *partition reps as needed *2×1 singles
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 3 rounds for time: 16/12 Assault Bike 12 Devils Press M2x35lb DB W2x25 1 minute hand stand hold rest 3 minutes *No time cap! Finish this bad boy *Start in 90 second waves off the bike.
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 3 minute amrap 200 meter run -max sumo deadlift high pulls 95/65 rest 2 minutes 4 minute amrap 400 meter run -max chest to bar pullups rest 2 minutes 5 minute amrap 800 meter run -front squats 95/65 *score is total reps combined.
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 3 Rounds For Time: 12 shoulder to overhead 135/95 18 alternating dumbell snatches 50/35 24 box jumps 24/20 30 kb swings 53/35 *20 minute time cap
CrossFit Black Ridge – CrossFit View Public Whiteboard Back Squat (1 rep max) With a 30 minute decending clock. Metcon (Weight) Back squats 1-1-1 *Score is 3 heaviest singles combined weight. example… 200+210+220=630lbs
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) With a up clock: For time: 15 thrusters 95/65 10 toes to bar 10 thrusters 15 toes to bar 5 thrusters 20 toes to bar *7 minute time cap Metcon (Weight) At the 10 minute mark: E20S for 20 reps 1 thrusters from the floor…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) In teams of 3-4 For Time: 100 hang power snatches 45/35 80 hang power snatches 75/55 60 hang power snatches 95/65 40 hang power snatches 115/75 2000 meter row (250 meter splits) 100 overhead squats 45/35 80 overhead squats 75/55 60 overhead squats 95/65 40…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) 3 rounds not for time: 10 ring push ups (feet on floor, rings a few inches off) 10 wall facing shoulder taps *In under 10 minutes, just take turns moving through the rings. *modify wall taps with 30 sec HSH Metcon (Time) 4 rounds…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 20 minute amrap 20 over the bar burpees 30 power cleans 40 hollow rocks 50 pull ups 60 situps 70 deadlifts 135/95 *RX135/95