CrossFit Black Ridge – CrossFit Never miss a Monday! View Public Whiteboard Metcon (Time) Partner Wod for time: While one partner holds a static dead lift 185/125 – 50 barbell complex’s of 1 hang power snatch/1 overhead squat 95/65 then: While one partner holds a wall sit -100 dead lifts 185/125 then: Alternate Assault bike…
CrossFit Black Ridge – CrossFit Gym open at 7am, first heats ran at 7:30am. Get in early and warm up for 19.3 View Public Whiteboard Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps) 200-ft. dumbbell overhead lunge 50lb/35lb 50 dumbbell box step-ups 24in/20in 50 strict handstand push-ups 200-ft. handstand walk Time cap: 10 minutes…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 3 rounds of: 200 meter farmer carry 2×25/2×15 plates 25 H/R push-ups 50 sit-ups *20 minute time cap
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) 18 minute emom -1st minute 35 double unders (2×1 single) -2nd minute 20 jumping air squats -3rd minute bar complex of : 1 power clean-2 front squats-1 push jerk *score is total weight lifted over the 6 rounds of the bar complex *example… 3x100lb, 2x110lb,…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) On a 9-minute clock, 3 rounds for max reps of: 1-minute handstand hold 2 minutes of wall-ball shots In round 1, subtract 5 reps each time you fall from the handstand. In round 2, subtract 10 reps. In round 3, subtract 15 reps.…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) With a up clock: In under 10 minutes 9-7-5 Dead lift 1.5x body weight Strict chest to bar pull-ups *Modify C2B with band that allows enough tension to touch the chest at bar, scale bar weight as needed. Deadlift (10 rep max) From the…
CrossFit Black Ridge – CrossFit Never miss a Monday. View Public Whiteboard Metcon (AMRAP – Reps) With a up clock: For reps: 2 minutes max burpees to jumping target rest 2 minutes 2 minutes max hang power snatch 75/55 rest 2 minutes 2 minutes row for calories rest 2 minutes 2 minutes strict shoulder press…
CrossFit Black Ridge – CrossFit Heats start at 7:30am, the gym will be open at 7am for personal warm up time. View Public Whiteboard Crossfit Games Open 19.2 (Ages 16-54) (AMRAP – Reps) 8 Minute AMRAP + Bonus Time of: 25 Toes To Bar 50 Double Unders Squat Cleans* *Round 1 – 15 @ 135#…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) For time: 2 minute wall sit 20 back squats 20 toes to bar 20 overhead squats 20 toes to bar 20 thrusters *RX 115/75 *20 minute time cap
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 15 minute amrap 60 double unders (2×1 singles) 30 kettle bell swings 53/35 200 meter run 60ft single arm OH KB alt lunges *score is total reps of lunges , kbs, and dub’s, runs don’t count for reps. lunges worth 1 rep per…