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Main – Comp WOD View Public Whiteboard Metcon (Time) Sprint WOD 2 RFT 30 WBs 5 H/R Push-ups 200 m Run Overhead Squat (1-1-1-1-1) Metcon (AMRAP – Reps) 8 min AMRAP SqSn @ 70% of 1RM Metcon (No Measure) Crossfit Black Ridge Thurs WOD
141119
Main – CrossFit View Public Whiteboard Metcon (No Measure) sprint wod 5 rounds 5 thrusters 75/55 5 wall balls 20/14 Metcon (AMRAP – Reps) Partner wod 4 rounds of Fight gone bad Alternating 1 minute intervals 1 minute wall balls 20/14 1 minute box jumps 20 inch 1 minute push press 75/55 1 minute kb…
141119
Main – Comp WOD View Public Whiteboard Metcon (AMRAP – Reps) Squat Cleans 8 min AMRAP @ 60% of 1RM 2 min Rest 8 min AMRAP @ 70% of 1RM 2 min Rest 8 min AMRAP @ 80% of 1RM Metcon (No Measure) Crossfit Black Ridge Wed WOD
141118
Main – CrossFit View Public Whiteboard Shoulder Press (3-3-3-3-3) Metcon (Time) 3 RFT: 30 pullups 15 push jerks 7 front squats 135/95
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Main – Comp WOD View Public Whiteboard Shoulder Press (3-3-3-3-3) Metcon (AMRAP – Reps) E30S for 6 mins 1-30 – 10 TTB 31-60 – 10 pistols Metcon (No Measure) Crossfit Black Ridge Tues WOD
141117
Main – CrossFit Jennifer Iverson spotlight View Public Whiteboard Metcon (Time) sprint wod 2RFT: 10 squat cleans 95/65 25 DU 1×1 singles, not RX Metcon (AMRAP – Rounds and Reps) 14 minute AMRAP 20 box jumps 24/20 10 dead lifts 225/145 Athlete Spotlight WOD: Jennifer Iverson!! Think you’re pretty awesome Jen!!! “Well I started…
141117
Main – Comp WOD View Public Whiteboard Metcon (Time) Sprint WOD 2 RFT 10 SqCl 95/65 25 DUs Back Squat (5-5-5-5-5-5-5) Metcon (No Measure) Crossfit Black Ridge Mon WOD 14 min AMRAP 20 Box Jumps 24/20 10 DL 225/145
Partner Wod
Main – Saturday FREE CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Partner WOD: 25 Minute AMRAP 3-3-6-6-9-9-12-12-15-15-18-18-21-21 Round A Shoulder to Overhead 95/65 WallBalls 20/14 Box Jumps 24/20 Round B Double Unders Burpees Partner 1 completes a full round of Round A while Partner 2 completes round B. After both partners are…
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Main – CrossFit View Public Whiteboard Metcon (Weight) Strength E2M for 10 minutes 2 squat cleans / 1 jerkThis is a bar complex so cleans are T&G. I want good form before heavy load. Add weight throughout as wanted. Score is single heaviest complex Metcon (AMRAP – Reps) 12 minute AMRAP 6 bar facing burpees…
141114
Main – Comp WOD View Public Whiteboard Metcon (No Measure) E90S for 30 mins Even – 1 DL @ 85% of 1RM Odd – 45 s AMRAP strict HSPUs (25 pl) Metcon (Time) For time: Accumulate 3 mins of Ring L-Sit Metcon (No Measure) Crossfit Black Ridge Friday WOD