141210
Main – Comp WOD View Public Whiteboard Metcon (No Measure) 10 mins Skill Work – Handstand walk The CrossFit Total (Total Weight) Metcon (AMRAP – Rounds and Reps) 14 min AMRAP 10 DL 245/165 15 Box Jumps 24/20 20 Sit-ups
141209
Main – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) emotm for 5 minutes double unders 30 seconds on 30 seconds off Metcon (AMRAP – Reps) 3 minutes for max reps 200 meter run wall ball situps 20/14 3 minutes rest 3 minutes for max reps 200 meter run hang power snatch 75/55 3 minutes…
141209
Main – Comp WOD View Public Whiteboard Metcon (No Measure) Squat Snatch 25 reps at 80% of 1RM Metcon (No Measure) Both Black Ridge WODs Metcon (AMRAP – Reps) 3 Rounds Max Effort Push-ups Rest Max Effort C2BChest must touch every rep on both moves. No time component.
141208
Main – Comp WOD View Public Whiteboard Metcon (No Measure) Squat Cleans 25 reps at 80% of 1RM Metcon (No Measure) Spotlight WOD Metcon (AMRAP – Reps) Max Effort TNG SqCl 115/75No time component. Multiple attempts allowed. Record highest rep set. Metcon (AMRAP – Reps) 6 min AMRAP Ring Muscle-ups
141208
Main – CrossFit Holly Simmons spotlight WOD View Public Whiteboard Metcon (Time) 3 RFT: 5 power cleans 155/110 15 hspu 5 power cleans 15 ttb 5 power cleans 15 wall balls 20/14 5 power cleans 15 burpees30 minute time cap If you hit time cap just put total reps in comments.
Josh Fitts
Main – Saturday FREE CrossFit View Public Whiteboard Josh Fitts (AMRAP – Rounds and Reps) 12 Minute AMRAP 6 Snatches 7 OHS 8 C2B pull-ups 34 DU RX 95/55
141205
Main – CrossFit View Public Whiteboard Metcon (Time) FT: 5 wall walks 10 front squats 95/65 15 wall balls 20 power cleans 95/65 25 push jerk 30 front squats 35 wall balls 40 power cleans 45 push jerk 500 meter row
141205
Main – Comp WOD View Public Whiteboard Metcon (AMRAP – Reps) Front Squats 8 min AMRAP @ 60% of 1 RM rest 2 mins 8 min AMRAP @ 70% rest 2 mins 8 min AMRAP @ 80%Take weight from the ground. Metcon (AMRAP – Reps) E30S for 6 mins at top of min – 5…
141204
Main – CrossFit Coaches spend 15 minutes on mobility View Public Whiteboard Metcon (Time) 800m run 50 burpees 5 rope climbs (RX Plus) 800m run 50 burpees 5 rope climbs (RX Plus)Burpees on 25lb plate
141204
Main – Comp WOD View Public Whiteboard Metcon (AMRAP – Reps) Sprint WOD 3 min AMRAP SqCl 115/75 Barbell Row (8-8-8-8) Bench Press (8-8-8-8) Metcon (No Measure) 10 mins Handstand Walk skill work Metcon (No Measure) Crossfit Black Ridge Thurs WOD