CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) E2M for 5 rounds build to a heavy bar complex of 1 squat snatch 2 over head squatlooking for technique and form over load Metcon (Time) 3 rounds for time 300 meter row 20 power snatch 30 alternating box step ups with back racked barbell…
CrossFit Black Ridge – CrossFit Coaches spend 12-15 minutes on mobility. View Public Whiteboard Metcon (AMRAP – Rounds) E3M for 7 Rounds 10 Kb Swings 53/44 40 Dub’s 10 Wall Balls 20/14 RX PLUS @15repsRest is the remaining time within the 3 minute cycle. Skip the next round if you cannot complete the work inside…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 6 Minute AMRAP 15 TTB 21 Push Press 95/65 From the 6 to 12 minute mark build to a 1RM Power Clean At the 12 minute mark: 5 minute AMRAP Thrusters 95/65score total reps and put barbell power clean weight in comments. Metcon…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 21-15-9 Dead Lift 225/145 Evil Wheels or 3×1 situps 400 Meter Run
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) In 12 minutes perform 3×8 back squats, looking for 3 heavy sets but not necessarily a 1×8 maxUse squat racks if needed. Score single heaviest set. Metcon (Time) For Time: 10-15-20-25 pull-ups wall balls dub’sTo RX WOD Dub’s must be unbroken each set.
CrossFit Black Ridge – Saturday FREE CrossFit Only one class Saturday! 7:30AM only View Public Whiteboard Lumberjack 20 (Time) 20 Deadlifts, 275# Run 400m 20 Kettlebell swings, 70# Run 400m 20 Overhead Squats, 115# Run 400m 20 Burpees Run 400m 20 Chest-To-Bar Pull-ups Run 400m 20 Box Jumps, 24″ Run 400m 20 Dumbbell Squat Cleans,…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 5 minute amrap pushups Metcon (Time) FT: 5 wall walks 10 ring dips 20 power snatch 400 meter run 40 box jumps 400 meter run 20 power snatch 10 ring dips 5 wall walks 95/65 PS 24/20 BJ
CrossFit Black Ridge – CrossFit coaches spend 10 minutes on mobility View Public Whiteboard Metcon (AMRAP – Reps) 2 Rounds of: 2 Minutes -kb snatch 2 Minutes -kb swings 2 Minutes -air squats 2 Minutes -toes to bar 2 Minutes -calorie row1 minute rest between movements kb weight is 53/35 kb snatch switch arms every…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 5 rounds for time bar complex: (unbroken 115/75) 4 front squat 4 push jerk 4 over head squat then 30 situps cash out: included for time 30 front squats 115/75The bar may rest on your neck when transitioning from the PJ to OHS If you…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds) RX WOD E2M for 20 minutes 3 dead lifts 225/145 5 power cleans 135/95 7 burpees RX Plus WOD E2M for 20 minutes 3 dead lifts 315/205 5 power cleans 185/125 7 burpeesscore is total rounds completed