CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) spend 10 minutes building to a 1RM clean 2 minute rest/transition spend 10 minutes building to a 1RM squat snatch score is total weight combined. Metcon (Time) FT: 30 power cleans 165/115
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 50-40-30-20-10 WB’s DU 400m run between rounds (RX Plus) single KB carry on run 44/26 WOD ends with a run. 35 minute time cap.
CrossFit Black Ridge – Saturday FREE CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 30-Minute Partner AMRAP Minutes 0-5 Back Squats 75/55 Minutes 5-10 Push Press 77/55 Minutes 10-15 Pushups Minutes 15-20 KB Swings 53/35 Minutes 20-25 KB SDLHP 53/35 Minutes 25-30 KB Goblet Squats One partner runs 200m while his/her partner completes as many…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) OHS (from rack) 5×3@75% of 1RMspend 15 minutes Metcon (Time) 4RFT 3 wall walks 6 strict pullups 9 OHS 95/65 rest 2 minutes 50 TTB modify strict w/band
Main – CrossFit coaches spend 15 minutes on group mobility View Public Whiteboard Metcon (Time) 50 thrusters 75/55 40 get up-situps 30 lateral bar over burpee’s 20 OH barbell lunges 75/55 10 squat cleans 165/115
Main – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds) skill/strength emotm for 6 minutes even-10 alternating pistols odd-10 plyo pushups (45/25 plate) Metcon (Time) 21-15-9 pull-ups wall balls 20/14 1 MINUTE REST 21-15-9 box jumps 24/20 kb swings 53/44 then: 400 meter row
Main – CrossFit View Public Whiteboard Back Squat (5×3@75%) looking for 5 sets at 75% of 1RM in 15 minutes Metcon (AMRAP – Rounds) emotm for 12 minutes even 3 DL @75% odd 5 strict HSPU modify HSPU with 20 sec wall hold
Main – CrossFit Tonya Foster Spotlight WOD I first started Crossfit when we made the move to Hurricane, November 2013. Crossfit for me is more than just working out to feel and look better. I love the people that I have met and have become such good friends with. Crossfit made the move to a…
Main – Saturday FREE CrossFit View Public Whiteboard Metcon (Time) 4 Rounds For Time 15 Cleans 10 Push Press 5 OHS 20 Back-rack walking lunges 3 Rope Climbs (Rx+) (95/65) Rx+ In addition to rope climbs, athlete must go through Cleans, Push Press, OHS, and Walking Lunges without letting go of the bar or setting…
Main – CrossFit View Public Whiteboard Handstand Walk spend 7 minutes practicing and record furthest distance walked. Metcon (AMRAP – Reps) In 3 minutes complete 200 meter run max effort burpees (25lb plate) In 3 minutes complete 200 meter run max effort power snatches 95/65 In 3 minutes complete 200 meter run max effort HSPU…