CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) For Time: 600 meter run 1 minute rest 400 meter run with 2x25lb/2x15lb plates 1 minute rest 200 meter run with med ball 1 minute rest 400 meter run with 1x53KB/1x35KB rest 1 minute 600 meter run 50 wall balls 20/14 30 minute time cap
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) E2M for 5 rounds 3 rep touch and go dead lifts share a bar if possible, add weight throughout, score is heaviest set of 3 Metcon (AMRAP – Rounds and Reps) 8 minute amrap 8 dead lifts 275/175 20 box step ups 24/20 2 wall…
CrossFit Black Ridge – CrossFit View Public Whiteboard The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) E90S for 5 cycles barbell complex of 3 power snatches+3 overhead squats score is heaviest complex Josh Fitts (AMRAP – Rounds and Reps) 12 Minute AMRAP 6 Snatches 7 OHS 8 C2B pull-ups 34 DU RX 95/55
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) For time: 50 kettlebell swings 53/35 20 toes-to-bar 20 front squats 115/75 40 kettlebell swings 20 toes-to-bar 15 front squats 30 kettlebell swings 20 toes-to-bar 10 front squats
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 6 Minute AMRAP “Cindy” 1 Minute Rest 6 Minute AMRAP “DT” 1Minute Rest 6 Minute AMRAP “Annie” 1 Minute Rest 6 Minutes Row for Calories Cindy= 5 Pullup 10 Pushup 15 Squats DT=12 DL,9 HngCln,6 Psh Jrk 155/105 Annie= 50-40-30-20-10 Dubs/Situps
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Partner Wod 17 minute amrap 7 handstand push-ups (ab mat) 7 dead lifts 245/165 7 ring dips 7 thrusters 135/95 7 pullups Only 2 barbells per partnership. Partners alternate every movement.
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 10 rounds for time: 10 wall balls 20/14 32 ft walking lunges* 10 burpee box jumps 20in 35 minute time cap step ups are RX RXP is jumping only *across gym 8 stall mats (4ft per mat)
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) tabata 3 rounds 20/10 second work/rest ratio. Rotate movements every split. Score is total reps. -strict pullups -hand release push-ups -kb swings 53/35 rest 1 minute Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) E30S for 10 minutes 1 Snatch (squat or power) * Use a weight that challenges you but also maintains speed under the bar, Don’t re-attempt misses. Snatch (Build to a 1RM) With the remaining time in class, build to a 1RM,