CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) Dead lift ladder emom 6 barbell weights 20 seconds work 40 seconds rest, max total reps each barbell. mens weights 155/185/205/225/255/275 women weights 105/125/135/155/175/185 If you reach a weight you cannot lift then do burpees in replacement of DL’s each round. Not RX…
CrossFit Black Ridge – CrossFit mobility wod 5:30pm View Public Whiteboard Metcon (AMRAP – Reps) Emom for 8 minutes Even-30 seconds max wall balls 20/14 Odd- 30 seconds max situps Metcon (Time) For Time: 50 wall balls 20/14 25 toes to bar 400 meter run w/WB 20/14
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) Three rounds for total reps of: Kettlebell Swings 53/35 HSPU (Abmat) Pullups Power Clean 95/65 Front Squats 95/65 ‘Fight gone Bad’ format In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises.…
CrossFit Black Ridge – CrossFit View Public Whiteboard Hang Squat Clean (5-4-3-1-1-1) Randy (Time) For Time: 75 Power Snatches, 75#In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.To learn more about Randy click here
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) Cashin: 4×200 (Rest exactly as long as the previous run) 27-21-15-9-3 Deadlifts (185/125) Bar-Facing Burpees Rx+ 400s ( with 1 minute rest) instead of 200s on the Cashin, AND add a cashout of 800m run
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) Run 400 1 Rope Climb 10 SDLHP (95/65) Run 800 2 Rope Climb 20 SDLHP Run 1600 4 Rope Climbs 40 SDLHP
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) Chipper from Hell.. 10 clean and jerks 135/95 20 toes to bar 30 wall balls 20/14 40 clean and jerks 50 toes to bar 60 wall balls
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) Sprint Wod 3 rounds for time: 30 dub’s 10 pushups 3x1singles 5 minute time cap Metcon (Time) 5 rounds for time: 5 dead lifts 275/185 200 meter run 45 dub’s 4 wall walks 3×1 singles 30 minute time cap
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) E2M for 5 rounds from the rack 5 back squats building weight each set, build to a heavy set, NOT a 1×5 max Metcon (Time) For Time: “Jackie’s back” 1000m Row 50 back squats 135/95 30 pull-ups RXP is strict pullups
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) Emom for 8 rounds 2 Squat Snatches (75%) Rest 4:00 Emom for 8 rounds 2 Squat Clean and Jerks (75%) Rest 4:00 6 minute AMRAP Strict Handstand Pushups