CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) Strength In 15 minutes perform 5 rep max shoulder to over head from the rack Metcon (Time) 5 rounds for time: 5 deficit hand stand pushups 45/25 10 shoulder to overhead 15 situps 135/95
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) partner wod 20 minute amrap 20 kettle bell swings 53/35 15 thrusters 95/65 10 pull-ups 30 second elbow plank ( both partners together) Partition reps as needed. Score is total team rounds and reps. Both partners must accumulate 30 seconds unbroken…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) E2M for 4 cycles 4 deadlifts building weight throughout. reps can be singles Metcon (Time) 3 Rounds: 12 Deadlifts 275/185 24 Box jumps 24/20 36 Wallballs 20/14 step ups are RX
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds) 30-Min Partner EMOTM (36 Rx+) Partners Alternate complete movements, so each athlete will do every movement, every other round for a total of 3 each) a) 40 (Unbroken) Double Unders b) 20 Toes-to-Bar a) 20 Box Jumps 24/20 b) 20 Push Press 95/65…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 5 Rounds: 5 HSPU 10 Power Clean 135/95 15 Burpees 20 KBS 53/35 25 Wall Ball 20/14 3 Minute Rest 45 minute time cap
CrossFit Black Ridge – CrossFit View Public Whiteboard Front Squat (In 20 minutes build to a heavy set of 3 reps) Metcon (AMRAP – Rounds) emotm for 12 minutes 1st- 7 front squats at 70% 2nd- 50 double unders 3rd- 7 strict pullupsscore is total completed rounds
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 3 rounds for time 10 clean and jerks 135/95 400 meter run cash out included for time 50 burpees stepping/jumping up onto 2x45lb stacked plates 25 minute time cap RX plus 155/105
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) In teams of 3 or 4, 20 minute amrap 12/8 calorie row 10 kb swings 52/35 10 wall balls 20/14 Score is total rounds and reps. Rotate to the next athlete after the row is finished.
CrossFit Black Ridge – CrossFit Josh Fitts memorial wod View Public Whiteboard Metcon (No Measure) emotm for 5 minutes 2 power snatches 2 overhead squatsbuild to a weight heavier then metcon over the 5 minute span. Josh Fitts (AMRAP – Rounds and Reps) 12 Minute AMRAP 6 Snatches 7 OHS 8 C2B pull-ups 34 DU…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) With a partner split work: 70-60-50-40 Thrusters Toes to Bar Deadlifts Rx+ 6 rope climbs each round Weight for Thrusters and Deadlifts increases each round Mens: 75-95-115-135 Womens: 55- 65-75-85