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CrossFit Black Ridge – CrossFit View Public Whiteboard Hang Clean (2-2-2-2-2) Bench Press (2-2-2-2-2) In 40 minutes build to a 2 rep max on both lifts, Start at 50% of 1RM, So add warm up reps as needed.
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CrossFit Black Ridge – CrossFit Never miss a Monday View Public Whiteboard Metcon (No Measure) strength E2M for 5 cycles 8 back squats 135/95 from the floor, only use a load you can get safely to you back Running Annie (Time) 50-40-30-20-10 Double Unders Sit-ups 400 meter run25 minute time cap 3×1 singles
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CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP: 10 Alt. KB Snatch 10 KB Pushup w/ Row (5 each) 10 KB Goblet Squats 200m Run with KB Rx 53/35 Run with KB counts as 20 reps
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CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) 16.4 ALL CLASSES
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CrossFit Black Ridge – CrossFit View Public Whiteboard CrossFit Games Open 16.4 (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots, 20# / 14# 55 Calorie Row 55 Handstand Push-ups CrossFit Games Open 16.4 Scaled (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 135# / 95# 55 Wall-Ball Shots, 20# / 10#…
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CrossFit Black Ridge – CrossFit come watch 16.4 launch at 6pm with everyone at the box View Public Whiteboard Metcon (AMRAP – Reps) 2 rounds for reps 4 minute amrap 5 hspu (ab mat) 15 double unders rest 2 minutes 4 minute amrap 10 toes to bar 10 kb swings 53/35 rest 2 minutes then…
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CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 5 rounds for time: 10 power cleans 135/95 10 bar facing burpees 400 meter run then: cash out included in time: 500 meter row 35 minute time cap
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CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) E2M FOR 4 ROUNDS 10 DEAD LIFTS 10 WALL BALLS 20/14 INCREASE WEIGHT EACH ROUND 95/65 – 135/95 – 165/115 – 205/145 Metcon (Weight) E2M FOR 3 ROUNDS 5 DEAD LIFTS *SCORE IS TOTAL WEIGHT LIFTED EXAMPLE- 15X200LBS=3000LBS Metcon (AMRAP – Reps) 6 MINUTE…
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CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) For Time: partner wod 100 double unders 50 thrusters 75/55 30 partner med ball passing situps 100 double unders 40 thrusters 95/65 30 partner med ball passing situps 100 double unders 30 thrusters 115/75 30 partner med ball passing situps 100 double unders 20 thrusters…
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CrossFit Black Ridge – CrossFit Partner WOD: Partners alternate running 400m. The non-running partner performs as many reps as possible of: 0-7 Minutes Push Press 75/55 7-14 Mins Front Squats 95/65 14-21 Mins Power Cleans115/75 21-28 Mins Back Squats 135/95 Runs dont count for anything. View Public Whiteboard