141223
Main – Comp WOD View Public Whiteboard Squat Snatch (1-1-1-1-1-1-1) Metcon (Weight) 5 x 5 Weighted Ring Dips Metcon (No Measure) Both CFBR WODs
141222
Main – CrossFit View Public Whiteboard Metcon (Time) 21-15-9 box jumps 24/20 back squats 95/65 2 minutes rest 21-15-9 push press 95/65 back squats 2 minutes rest 21-15-9 pullups back squatsthe rest is exactly 2 minutes between couplets.
141222
Main – Comp WOD View Public Whiteboard Front Squat (5-5-5-5-5) Deadlift (3-3-3-3-3) Metcon (No Measure) Skillz and Drillz 10 mins of hand stand walk development Metcon (No Measure) Crossfit Black Ridge Mon Metcon
Chief
Main – Saturday FREE CrossFit View Public Whiteboard The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles
141219
Main – Comp WOD View Public Whiteboard Metcon (AMRAP – Reps) E45S for 20 reps 1 Split Jerk at 55% of 1 RMWork on speed and footwork/stability Back Squat (3-3-3-3-3) Metcon (No Measure) E45S for 10 runs 1 prowler push length of gym 45/25 Metcon (Time) Sprint WOD 3 RFT 10 push-ups 2 rope climbs…
141219
Main – CrossFit View Public Whiteboard Metcon (Weight) EMOTM for 30 minutes even: 2 squat cleans 2 push jerk 2 OH squats odd: 10 wall balls 20/14 1 ring muscle up RX plusyou choose the load, score is total barbell weight lifted (example.. 15x100lbs=1500) its only RX if you complete 10 WB’s everytime
141218
Main – CrossFit coaches spend 15 minutes om mobility View Public Whiteboard Metcon (Time) FT: 5 rounds of “CINDY” 5 pullups 10 pushups 15 air squats then 400 meter run 5 rounds of “CINDY” then 400 meter run then 75 pushups (if you RX the movements and finish the 75 pushups before 17:00 minute mark…
141218
Main – Comp WOD View Public Whiteboard Metcon (AMRAP – Reps) EMOTM for 20 mins 1 SqCl @ 85% of 1 RM Metcon (Time) Sprint WOD 3 RFT 10 KB Swings 53/35 10 Burpees Shoulder Press (3-3-3-3-3) Metcon (No Measure) Crossfit Black Ridge Thurs WOD
141217
Main – Comp WOD View Public Whiteboard Metcon (AMRAP – Reps) E30S for 5 min 1 SqSn @ 50 % rest 2 mins E45S for 10 reps 1 SqSn @ 55% rest 2 mins EMOTM for 10 mins 1 SqSn @ 60%Work on speed under the bar. Power Clean (3-3-3-3-3) Muscle-ups (ME-ME-ME-ME-ME) Metcon (No Measure)…
141217
Main – CrossFit View Public Whiteboard Metcon (Time) partner wod 5 RFT: 12 Burpees 12 Front Squats, 115# / 75# 12 Burpees 12 Power Snatches, 115# / 75# 12 Burpees 12 Back Squats, 115# / 75# 12 Burpees 12 Hang Squat Cleans, 115# / 75#partition reps as needed.