Main – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 3 rounds: 60 seconds on 60 seconds off for max double underswinner of the day, man and woman wins a free Herbalife shake!! Danny (AMRAP – Rounds and Reps) 20 minute AMRAP of: 30 Box Jump, 24″ 20 Push Press, 115# 30 Pull-upswomen 20 in…
Main – Comp WOD View Public Whiteboard Metcon (No Measure) Crossfit Black Ridge DU WOD Overhead Squat (1-1-1-1-1-1-1) Danny (AMRAP – Rounds and Reps) 20 minute AMRAP of: 30 Box Jump, 24″ 20 Push Press, 115# 30 Pull-ups
Main – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds) E2M for 10 minutes (5 rounds) 5 dead lifts at 1.5BW men/1.25BW women 5 Strict HSPUSpend several minutes warming up with 3×5 sets with increasing weight. DL can be T&G or dropped every rep. Score is completed rounds. So a max of 5 Metcon (AMRAP…
Main – Comp WOD View Public Whiteboard Metcon (AMRAP – Reps) sprint WOD 3 min AMRAP WBs Metcon (No Measure) Both Crossfit Black Ridge Tues WODs Metcon (Time) For Time 100 push-ups rest 2 mins 50 burpees rest 2 mins 50 burpees
Main – CrossFit View Public Whiteboard Metcon (Time) Sprint WOD 300 Meter Row 30 Thrusters 45/35Go in waves off the rower. Metcon (AMRAP – Rounds and Reps) 18 minute amrap 20 Alternating Overhead Lunges 20 Back Squats 400 Meter Run 45/35Don’t drop the barbell!
Main – Comp WOD View Public Whiteboard Metcon (No Measure) Sprint WOD 300 m Row 30 Thrusters 45/35 Weighted Pull-ups (5-5-5-5-5) Back Squat (3-3-3-3-3) Metcon (No Measure) 18 min AMRAP 20 OH Lunges 20 Back Sq 400 m Run 45/35
Main – Saturday FREE CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) partner wod 24 minute amrap 3 Thrusters 95/65 5 Pull-ups 7 Sit-ups 9 SquatsPartners alternate rounds. modify pull-ups with jumping pull-ups
Main – Comp WOD View Public Whiteboard Metcon (No Measure) Build to heaviest unbroken complex 1 SqCl 2 FS then take off 15% and do one complex EMOTM for 8 mins Metcon (AMRAP – Reps) 8 min AMRAP 10 Plyo push-ups 45/25 10 Jumping squats 45/35 4 mins rest 4 min AMRAP DL 185/125Chest to…
Main – CrossFit class times are 6 & 8am only. View Public Whiteboard Metcon (Weight) E2M for 12 minutes bar complex 1 squat clean 2 front squats 1 push jerkall movements are in one sequence without sitting the bar down. score is heaviest complex. Metcon (AMRAP – Rounds and Reps) 20 minute amrap 10 squat…
Main – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 4 min AMRAP followed by 2 mins rest for each of the following exercises: KB Swings 53/44 Box Jumps 24/20 DUs Burpees WBs 20/14 Sit-ups Calorie Row 40 min running clock. new exercise every 6 mins.Score is total reps from all the exercises. Happy Thanksgiving.