CrossFit Black Ridge – CrossFit View Public Whiteboard Back Squat (10 reps@50% 8@60% 6@70% 4@80% 2@90% 1rep max) Share squat racks or group in 3’s from the floor. 25 minute time cap. Metcon (AMRAP – Rounds and Reps) 7 minute amrap 7 thrusters 115/75 7 toes to bar
CrossFit Black Ridge – CrossFit Labor day schedule is 6am and 9:30am classes only View Public Whiteboard Metcon (Time) For Time: 15 clean and jerks 15 burpees rest 1 minute 30 clean and jerks 30 burpees rest 1 minute then 45 wall balls 20/14 Run 200M every WB break before finishing. RX 95/65 RXP 135/95
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 25 Minute AMRAP: 50 Dubs (3/1 Singles) 400m Run with Medball (20/14) 3 (each side) Turkish Get Up 44/26 2 Barbell Complex : 4 DL, 3 HPC, 2 PJ 115/75# 1 Rope Climb Rx+ 135/95, and legless rope climbs
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 10 rounds for time: 4 over head squats 5 hand stand pushups (ab mat) 6 pullups RX 95/65 RXP 135/95 & C2B pullups first over OHS can be a squat snatch 30 minute time capFun day Friday
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 30 seconds on 30 seconds off for 8 minutes even- dead lifts 185/125 odd-hand release pushups score is total reps Metcon (Time) 3 Rounds For time: 400 meter run 12 dead lifts 24 hand release pushups RX 185/125 RXP 275/185
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) partner ab circuit 3 rounds (In under 12 Minutes) 30 seconds weighted planks 15 partner leg tosses 30 med ball passing situps Metcon (AMRAP – Reps) 14 minute amrap 60 situps 50 toes to bar 40 wall balls 20/14 30 power cleans 135/95 20…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) In 10 minutes at each station build to a heavy A: 3 rep bench press B: 3 rep push jerk C: 3 rep front squat B&C from the floor. Score is the weight of A-B-C combined. No split jerk allowed.
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) Sprint WOD 6 minute time cap 3 rounds for time: 10 wall balls 20/14 20 dub’s 10 thrusters 95/65 Metcon (Time) At the 10 minute mark: For time: 15 thrusters 100 dub’s 12 thrusters 80 dub’s 9 thrusters 60 dub’s 6 thrusters 40 dub’s 3…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 30-Min Partner wod: P1:25ft Walking-lunge cmplx.(95/65)2 frnt, 2 ovrhd, 2 bck, 2oh… P2: 6 HSPU, 6 burpees P1: 40 Dubs P2:25 ft Walking-lunge cmplx. (95/65) 2 frnt, 2 ovrhd, 2 bck, 2oh… P1: 15 KB swings 53/35 P2: 12KB thrusters 44/26…
CrossFit Black Ridge – CrossFit Fun day Friday! Be here and get your weekend started right! View Public Whiteboard Metcon (AMRAP – Reps) 5 minute amrap Front squats 135/95 Emom 3 buprees Score is total front squats 3-2-1 go… Burpees first Metcon (AMRAP – Rounds and Reps) 12 minute amrap 10 dead lifts 20 box…