CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) tabata 20/10 second work/rest ratio; rotate through movements 3 rounds: elbow plank side plank (right) side plank (left) hollow rocks leg lifts Metcon (AMRAP – Rounds and Reps) 12 minute amrap 12 toes to bar 6 power cleans 135/85 3 shoulder to overhead RXP…
CrossFit Black Ridge – CrossFit View Public Whiteboard Bear Complex (E2M for 8 cycles, ) Power Clean Front Squat Push Press Back Squat Second Push Pressadd weight throughout, building to a 1RM Metcon (AMRAP – Reps) For reps: 6 minutes of 30 seconds work 30 seconds rest front squats at 60% of 1 rep max…
CrossFit Black Ridge – CrossFit View Public Whiteboard McGhee (AMRAP – Rounds and Reps) 30-Minute AMRAP of: 5 Deadlits, 275# 13 Push-ups 9 Box Jumps, 24″In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq.To learn more about McGhee click here
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) emotm for 12 minutes 1st- 15 wall balls 2nd 30 dub’s 3rd-15 pullups score is total reps, with a possible of 240 reps if you never skip a rep. coaches.. keep a running up clock and Metcon #2 starts at the 17 minute…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) For Time: 800 meter run then: 3 rounds of: 20 kb swings 53/44 15 goblet squats 53/44 10 hand stand pushups (ab mat) then: 800 meter run 40 minute time cap RX plus *mile runs *5 ring or bar muscle ups each round after hspu
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) AMRAP for reps: 2 minute calorie row 1 minute rest 2 minute sumo dead lift high pull 1 minute rest 2 minute situps 1 minute rest 2 minute over head alternating lunges 95/65 Metcon (Time) For Time: 30 SDLHP 30 over head alternating…
CrossFit Black Ridge – CrossFit View Public Whiteboard Back Squat (8-7-6-5-4-3-1) E3M for 7 rounds back squats 1st-8 reps@55% 2nd-7 reps@60% 3rd-6 reps@65% 4th-5 reps@70% 5th-4 reps @75% 6th-3 reps@80% 7th- try for 1RM Metcon (AMRAP – Reps) 6 minute amrap back racked barbell alternating leg box step ups WITH.. 2 burpees emotm. 3,2,1, go..…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 40 seconds work 20 seconds rest alternating movements. 3 rounds for reps: Front sqauts Push jerks Toes to bar 1 minute rest 95/65 Metcon (Time) 3 rounds for time: 10 front squats 10 push jerks 155/105 Cash out included for time: 30 toes…
CrossFit Black Ridge – CrossFit Partner Chipper: Complete work alternating every rep except for the 20 cals row 100 Box Jump Overs (30/24) Steps are Rx 80 Deadlift-Bar-Facing Burpee 185/125 60 Clean and Jerk 135/95 40 Bear Complex 95/65 20 CalRow View Public Whiteboard Metcon (Time) partner chipper: complete work alternating every rep except for…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 30 seconds on 30 seconds off for 5 rounds: kb swings 53/35 Metcon (Time) For Time: 100 pullups 100 power snatches 75/55 100 situps 30 minute time cap