Main – Saturday FREE CrossFit View Public Whiteboard Metcon (Time) (Rx+ Run 200 m) 100 OHS 95/65 100 KB Swings 53/35 (Rx+ Run 400 m) 80 Front Squats 115/75 80 Pullups (Rx+ Run 800 m) 60 Back Squats 135/95 60 Toes To Bar All Reps are shared and divided in any way you want. Rx+…
Main – CrossFit View Public Whiteboard Power Clean (1-1-1-1-1-1) Metcon (Time) 10 RFT 2 cleans 165/115 5 bar facing burpeescleans can be power or squat.
Main – Comp WOD View Public Whiteboard Back Squat (1-1-1-1-1-1-1-1-1-1) Metcon (AMRAP – Reps) EMOTM for 24 mins (one exercise/min) 15 WBs 15 BJumps 15 KB Swings
Main – CrossFit View Public Whiteboard Metcon (Time) partner wod 2 rounds 400 meter kb farmer carry 2x 52/35 50 wall balls 20/14 50 situps 50 pullupsShare work as needed with one partner working at a time. On the run one partner carries both KB’s. But share the KB’s on the run as well. If…
Main – Comp WOD View Public Whiteboard Metcon (Time) Sprint WOD 15 TTB 200m Run 15 TTB 200m Run Metcon (No Measure) EMOTM for 10 mins 1 SqCl @ 85% of 1RM Metcon (No Measure) EMOTM for 10 mins 1 C&J @ 85% of 1RM Metcon (No Measure) Crossfit Black Ridge Thurs WOD
Main – CrossFit View Public Whiteboard The Seven (Time) 7 Rounds of: 7 Handstand Push-ups 7 Thrusters, 135# 7 Knees-To-Elbows 7 Deadlifts, 245# 7 Burpees 7 Kettlebell Swings, 70# 7 Pull-upsBe early and warm up! Ladies TH# 95 DL#155 KB#53
Main – Comp WOD View Public Whiteboard Metcon (Time) Sprint WOD 3RFT 10 WBs 20/14 6 Box Facing Burpee Box Jump Overs 24/20 Metcon (No Measure) EMOTM for 10 mins 1 SqSn @ 85% of 1RM Metcon (No Measure) EMOTM for 10 mins 1 FS @85% of 1RM Metcon (No Measure) Crossfit Black Ridge Wed…
Main – CrossFit View Public Whiteboard Push Press (6×3) Metcon (AMRAP – Reps) 2 rounds for total reps 2 minutes max effort DU 1 minute rest 2 minutes max reps push press 1 minute rest 2 minutes max reps bent over row 1 minute rest3×1 singles 65/45
Main – Comp WOD View Public Whiteboard 500m Row (Time) Max Effort 500m Row Metcon (AMRAP – Reps) E4M for 16 min (4 sets) Max Effort TNG Body Weight DL Metcon (AMRAP – Rounds) E30S for 6 mins Top – 5 strict Ring Dips Mid – 12 abmat sit-ups Metcon (No Measure) Crossfit Black Ridge…
Main – CrossFit View Public Whiteboard Metcon (Time) sprint wod FT: 20 wall ball situps 20/14 20 getup situps Metcon (Time) FT: 400 meter run 30 back squats 400 meter run 30 front squats 400 meter run 30 OHS 400 meter run 30 front rack alternating lunges 75/55