CrossFit Black Ridge – CrossFit View Public Whiteboard CrossFit Games Open 13.1 (AMRAP – Rounds and Reps) 17-Minute AMRAP of: 40 Burpees to a 6″ target 30 Snatches, 75# / 45# 30 Burpees to a 6″ target 30 Snatches, 135# / 75# 20 Burpess to a 6″ target 30 Snatches, 165# / 100# 10 Burpees…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) From the floor E2M for 6 rounds 3 front squats 3 overhead squats Build to your heaviest complex Metcon (AMRAP – Rounds and Reps) 9 minute amrap 6 toes to bar 6 thrusters 95/65 6 toes to bar 6 overhead squats 95/65
CrossFit Black Ridge – CrossFit never miss a monday View Public Whiteboard Metcon (AMRAP – Reps) Tabata, 8 consecutive intervals at each station, 20/10 second work-rest ratio, score is total reps, 1 minute rest between stations. Wall balls 20/14 Dead Lifts 135/95 Burpees Metcon (Weight) From minutes 14-25 take that 11 minutes to build to…
CrossFit Black Ridge – CrossFit View Public Whiteboard 170121 (Time) 5 Rounds for Time: 25 Pullups 20 Wallballs 20/14 15 Clean and Jerk 135/95 Rx+ Wallballs as 11/10 targets, 155/115 C&J, and C2B pullups Time Cap: 30 minutes
CrossFit Black Ridge – CrossFit Freaky Friday, lets start the weekend off right! get yourself to the gym. Classes at 5/6/9:30am and 4:30pm View Public Whiteboard Metcon (No Measure) E90S for 6 cycles Bar complex of: 1 power snatch 2 hang power snatch 2 over head squats + 15 dub’s 3×1 singles Build to a…
CrossFit Black Ridge – CrossFit Thankful Thursday View Public Whiteboard Metcon (AMRAP – Reps) 20 seconds on 20 seconds off for 6 rounds through: -hand stand hold, wall or free standing -box jumps 24/20 -sit-ups score is total sit-ups and box jumps Metcon (AMRAP – Reps) 12 minute amrap 80 box step ups 20 inch…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) For total reps: In 4 minutes 200 meter run then Max kb swings 53/35 Rest 2 min In 4 minutes 200 meter run then Max toe to bar Rest 2 minutes In 4 minutes 200 meter run then Max burpees Rest 2 minutes…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) E90S for 10 rounds 1 squat clean and split jerk build to heaviest single share a bar if possible Metcon (AMRAP – Reps) 5 minute amrap -clean and jerk’s 135/95 RXP 185/125 power or squat clean and push or split jerk optional
CrossFit Black Ridge – CrossFit Never miss a Monday! Normal class schedule 5&6&9:30am 4:30&5:30pm View Public Whiteboard Metcon (AMRAP – Reps) 5 minute amrap 5 Pull-ups 28 ft bear crawl / RXP 12ft hand stand walk 12 Wall balls 20/14 only pu and wb count toward reps Metcon (AMRAP – Reps) partner wod 12 minute…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 24 Minute AMRAP 400 m Run 100 Singles 10 High Pull (from the hang) 10 Shoulder to Overhead 10 Back Squats * For Rx, must complete High pulls, S2O, and Back Squats as a Complex Rx: 75/55 Rx+: 95/65