CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) E5M for 3 rounds: 400 meter run 21 kb swings 53/35 16 alternating goblet lunges 53/35 *18 minute time cap *Rest until the 5 minute marks, Score is total time of all 3 intervals combined. If you cannot finish rounds in 5 minutes then just…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) 5-4-3-2-1 Score is total barbell loads combined example… 100lbs+110lb+120+125=125=590lbs In 30 minutes complete the WOD Push Press (1 Rep max) Score heaviest single.
CrossFit Black Ridge – CrossFit 2nd quarter of 2019 starts Monday…. Where are you with your current fitness goals?… Never miss a Monday, start off the week right. View Public Whiteboard Metcon (No Measure) E20 seconds for 12 rounds (4 minutes) 1 squat clean *choose a weight heavier than metcon load Metcon (AMRAP – Reps)…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 8 min AMRAP 8 WBs 8 kb swings 53/35 rest 6 mins 8 min AMRAP 5 cleans 135/95 10 box jumps
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 4 rounds for time: 12/8 calorie row 16 toes to bar 20 sumo dead lifts 135/95 24 sit-ups 28 jumping air squats *25 minute time cap
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 3 rounds for time: 15 burpees 1 rope climb 15 goblet squats 53/35 1 rope climb 15 back squats 95/65 *21 minute time cap
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) With a up clock: 3 minute amrap -max hang power snatch 135/95 rest 5 minutes Metcon (AMRAP – Reps) At the 8 minute mark: For total reps: 7 minute amrap 6 hang power snatch 95/65 40 single unders
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) In under 30 minutes 10-9-8-7-6-5-4-3-2-1 -Bench press *Start at a weight you can do for 10 reps and add weight each round. *Score is all 10 bar loads added together.
CrossFit Black Ridge – CrossFit Never miss a Monday! View Public Whiteboard Metcon (Time) 3 rounds for time: 400 meter run 5 wall walks (RX nose to wall) 100 ft single arm DB over head lunge 50/35 rest 2 minutes *25 minute cap *Lunges are 4×25 feet lengths, must switch between R/L each length.
CrossFit Black Ridge – CrossFit Class at 7:30am, Only 2 heats… Heat one @ 7:50am Heat two @ 8:15am View Public Whiteboard Crossfit Games Open 19.5 (Ages 16-54) (Time) 33-27-21-15-9 reps for time of: Thrusters 95lb/65lb Chest-to-bar pull-ups Time cap: 20 minutes Crossfit Games Open 19.5 Scaled (Ages 16-54) (Time) 33-27-21-15-9 reps for time of:…