CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) tabata 20/10 second work rest ratio 3 times through: dead lift 135/95 flutter kicks plank air squats Metcon (Time) For TIme: 30 dead lifts 225/155 rest 2 minutes 30 wall balls 20/14 rest 2 minutes 30 pullups rest 2 minutes then: 3 rounds: 5…
CrossFit Black Ridge – CrossFit View Public Whiteboard Overhead Squat (1×5) Coaches spend 10 minutes working on behind the neck split jerk technique. Then in 15 minutes build to your heaviest 1×5 set from the rack or floor. Metcon (Time) 3 rounds for time: 10 over head squats 95/65 10 bar facing burpees 8 minute…
CrossFit Black Ridge – CrossFit Never misss a Monday! Stop making excuses and take control of your health!! #weekone View Public Whiteboard Metcon (AMRAP – Reps) Strength 30 seconds on 30 seconds off for 5 rounds strict press 75/55 Metcon (Time) 5 rounds for time: 40 situps 20 hang kb snatch’s 53/35 (10R/10L) 40 dub’s…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 25 minute AMRAP 50 shoulder to over head 95/65 50 box jumps 24/20 50 front rack lunges 95/65 50 toes to bar 50 calorie row 10 tire flips
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) For Time: 21 hand stand pushups (ab mat) 21 kb swings 53/35 3 rope climbs 15 hand stand pushups 15 kb swings 3 rope climbs 9 hand stand pushups 9 kb swings 3 rope climb If you modify the workout double the kb swings each…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 5 minute amrap 15 box jumps 24/20 1 rops climb Metcon (Time) 3 rounds for time: 15 over head squat 95/65 15 toes to bar 30 Dub’s 3 rope climbs 3×1 singles
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 4 rounds For Time: 10 air squats (start at wall) 36 feet bear crawl (across gym) 12 kb swings 53/35 8 minute time cap No dropping KB! Metcon (Time) For Time: 50-40-30-20-10 Back squats Situps RX 95/65 RXP 135/95
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) E90 for 6 rounds 3 power cleans score is heaviest set of 3 TNG or Singles are fine Metcon (Time) 6 rounds for time: 200 meter run 8 hand stand pushups (ab mat) 3 power cleans 22 minute time cap RX135/95 RXP 185/125
CrossFit Black Ridge – CrossFit View Public Whiteboard Push Press (3-3-3-3-3-3) E2M from the rack build to a 3RM. Add warm up sets as neeeded. NO JERKS! Metcon (Weight) Spend 10 minutes building fo a heavy dead lift then: E30S for 24 rounds 1 dead lift (you choose weight)Score is total weight lifted over the…