CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) E90S for 5 rounds 3 squat cleans (singles) *build to heaviest set of 3, score all 5 bar loads combined….example…100+110+110+120+125=565 Metcon (Time) 2 rounds for time: 100 double unders 10 squat cleans Round 1 RX 135/95 RXP 165/115 Round 2 RX 165/115 RXP 185/125 *2×1…
CrossFit Black Ridge – CrossFit 30 minutes to establish the 3 benchmarks from the racks. View Public Whiteboard Shoulder Press (1 rep max) Push Press (3 rep max) Push Jerk (5 rep max)
CrossFit Black Ridge – CrossFit Never ever…ever…miss a Monday to start your week off right! View Public Whiteboard Metcon (Time) For Time: 80 air squats on to med ball 70 jumping squats on to med ball 60 back squats 95/65 on to med ball 50 wall balls 20/14 *20 minute cap
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) Partner WOD For Time: Run 400 meters 4 rounds each of 10 Alt. DB Snatches 50/35 10 Box Jumps Run 400 meters 4 Rounds each of 12 Alt. Front Rack Lunges 95/65 6 Bar Facing Burpees Run 400 meters 4 Rounds each of 8 Front…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) E6M for 3 rounds 15/10 calorie bike 15 toes to ring 15 pushups 20/15 calorie row -Cash out included for time after third interval: 40 pushups *rest remaining time each interval *go in 90 second waves off the bike depending on class size *score is…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 5 minute amrap 5 HSPU (level floor) 10 Dead lifts 225/155 15 Pull-ups Then Rest 5 minutes 5 minute amrap Max kB swings 53/35 *american swings, kB finishes vertical OH, elbows locked out with hip extended. *score is total reps
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) For time: 1 mile run 50 double unders rest 3 minutes 800 meter run 100 double unders rest 3 minutes 400 meter run 150 double unders *2×1 singles *30 minute cap
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) In under 30 minutes 5-5-5-5-5 Back Squats *5 heavy sets of 5 reps from the racks, score is the average of the 5 combined bar loads.
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) E2M for 6 rounds 3 touch and go power cleans *score is heaviest set of 3 Metcon (Time) 3 rounds for time: 12 power cleans 155/105 30 wall balls 20/14 *13 minute time cap
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 4 rounds each partner for time: In teams of 3-4 25/20 calorie row 10 front squats 95/65 10 push press 95/65 10 thrusters 95/65 * everyone starts from the rower and then moves to the barbell, as soon as first team member finishes the row…