CrossFit Black Ridge – CrossFit Never miss a Monday! View Public Whiteboard Metcon (Time) Partner wod of 2 10 rounds of: alternate entire rounds (5 each) 16 dead lifts 115/75 8 push jerk 115/75 10 box step ups 24/20in -holding wall ball 20/14 then: 10 rounds of: alternate rounds (5 each) 100 meter wall ball…
CrossFit Black Ridge – CrossFit Class at 7:30 am View Public Whiteboard Metcon (Time) Team wod of 4 partners For Time: 4 rounds each partner: 20/15 calorie row splits then: 400 back squats 95/65 *One partner must be in a wall sit position while 3 partners share reps with only one working at a time…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) Tabata 20 seconds on 10 seconds off for 4 rounds, change movements every interval. -single leg V-ups -russian twist 35/26kb -hollow rocks -static superman hold Metcon (Time) 3 Rounds for time: 20 wall ball 20/14 30 front rack lunges 95/65 *12 minute time cap
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 4 rounds for time: 15/12 calorie bike 400 meter run rest 3 minutes *go in waves off the bike
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) For time: In teams of 2 60 squat cleans 95/65 150 double unders (1×1 singles) 45 squat cleans 115/75 150 double unders 30 squat cleans 135/95 150 double unders *25 minute time cap *Try to share a single bar and change own weight throughout.
CrossFit Black Ridge – CrossFit View Public Whiteboard Overhead Squat (3 rep max) Metcon (Weight) overhead squat 3-3-3-3In 40 minutes build to a 3 rep max then complete 4 heavy sets of 3 reps. Score is 4 barbell loads combined.
CrossFit Black Ridge – CrossFit Never miss a Monday! View Public Whiteboard Metcon (AMRAP – Reps) With a up clock: E90S for 3 rounds 15 sit-ups 10 burpees over the bar then max shoulder to overhead 95/65 Rest 90 seconds At the 10 minute mark: 7 minute amrap 75 sit-ups 25 burpees over the bar…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 5 rounds 12 KB SDLHP 53/35 6 air squat box jumps 24/20 then run 400 m 5 rounds 7 thrusters 95/65 6 bar facing burpees 25 min CAP
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) In teams of 2 alternate entire rounds: 3 rounds each: 15/12 calorie bike 12 front squats 2x35DB/2X25DB then: 300 shared double unders (2×1 singles) then: 3 rounds each: 20/16 calorie row 12 wall balls 20/14 *re-zero equipment every interval *score is total team time *28…
CrossFit Black Ridge – CrossFit Thankful Thursday View Public Whiteboard Metcon (No Measure) E15S for for 4 minutes (16 lifts) 1 snatch grip deadlift *choose the load, something near your 1RM snatch CrossFit Games Open 15.1 (AMRAP – Rounds and Reps) 9-Minute AMRAP of: 15 Toes To Bar 10 Deadlifts, 115# / 75# 5 Snatches,…