CrossFit Black Ridge – CrossFit Never miss a monday! View Public Whiteboard Metcon (Time) For Time: 400 meter run 30 thrusters 45/35 20 burpees 30 thrusters 45/35 10 minute time cap Metcon (Time) At the 15 minute mark: For Time: 21-15-9 thrusters 95/65 400 meter run after every round
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) partner wod For Time: Run 1000 100 Pushups (Rx+ Hand-Release) Run 800 80 Pullups (Rx+ Chest-to-Bar) Run 600 60 KB Swings 53/35 Run 400 40 Alternating KB Snatch 53/35 Run 200 20 Ring dips (Rx+ Ring Muscle ups) Both Partners Run together every round. When…
CrossFit Black Ridge – CrossFit Fun Day Friday View Public Whiteboard Metcon (Time) With a 22 minute up clock: 7 rounds for time: 14 wall balls 20/14 30 dub’s 3×1 singles After completing the metcon score time, then use remaining time to lift your heaviest bar complex of: 1 squat clean 1 hang squat clean…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) For Reps: 5 minute amrap 10 over the bar burpees 10 power clean and jerks 95/65 RXP 135/95 rest 3 minutes 5 minute amrap 10 over the bar burpees 10 power clean and jerks 95/65 RXP 135/95 rest 3 minutes 3 minute amrap…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 4 rounds for time: 400 meter run 24 back squats 115/75 RXP 165/105 12 toes to bar 30 minute time cap
CrossFit Black Ridge – CrossFit Pick one of the two benchmark wod’s. Get signed up for the CrossFit open at games.crossfit.com View Public Whiteboard Metcon (No Measure) E90S for 6 cycles 3 power cleans Reps do not have to be touch and go. Build to a heavy weight. CrossFit Games Open 15.4 (AMRAP – Reps)…
CrossFit Black Ridge – CrossFit Never miss a Monday! Start your week off taking care of your body and mind! No Excuses!! View Public Whiteboard Metcon (Weight) emom for 6 minutes 3 thrusters from the floor build to a challenging load Score is heaviest set of 3 Metcon (AMRAP – Reps) 4 rounds for reps:…
CrossFit Black Ridge – CrossFit View Public Whiteboard () Metcon (AMRAP – Reps) 24-Min. Partner AMRAP Partner A: 10 Power Cleans 10 Front Squats Partner B: 10 Push Press 10 Back Squats Partner A: 15 Burpees A and B Switch Each Partner ship can use only 1 bar. Rx: 75/55 Rx+ 95/65
CrossFit Black Ridge – CrossFit Fun day Friday.. Come get yours! View Public Whiteboard Metcon (AMRAP – Reps) emom for 6 minutes even- 30 second hand stand hold or RXP(20ft hand stand walk) odd-30 seconds max effort dead lifts 225/145 score is total DL Metcon (Time) 2 Rounds For Time: 17 dead lifts 225/145 30…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 5 rounds for time: 50 double unders 10 squat cleans 135/95 10 pull-ups (or RXP 3 ring mu) Rest 2 minutes 3×1 singles Score is total time including rest