Main – Comp WOD View Public Whiteboard Back Squat (3-3-3) Metcon (AMRAP – Rounds) E30S for 6 mins Top of min – 3 Strict HSPUs (25 plates) Mid min – 3 TNG SqCl 135/95Must get all reps to count the round. SqCl must be touch and go to count. 12 possible rounds. Metcon (No Measure)…
Main – Saturday FREE CrossFit View Public Whiteboard Barbara (Time) Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round*
Main – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 30 minute amrap 100 DU 80 wall balls 20/14 60 kettle bell swings 53/44 40 pullups 20 OH alternating barbell lunges 75/55 100 meter rowScore is total reps. Each round is 400 total reps. Which makes every meter a rep!! Pace yourself and take short…
Main – Comp WOD View Public Whiteboard Metcon (Time) Sprint WOD 2RFT 10 Push Press 115/75 10 TTB 40 DUs Metcon (No Measure) EMOTM for 10 mins 1 SqSn @ 85% of 1 RM Overhead Squat (3-3-3-3-3) EMOTM (6) Metcon (No Measure) Crossfit Black Ridge Friday WOD
Main – CrossFit coaches spend 10/15 minutes on group mobility View Public Whiteboard Handstand Walk (max distance ) Metcon (AMRAP – Rounds and Reps) 8 minute amrap 10 burpees 25lb plate 15 hollow rocks 25 situps ()
Main – Comp WOD View Public Whiteboard Metcon (Time) Sprint WOD 3 RFT 7 SDLHP 75/55 7 Bar Facing Burpees Metcon (No Measure) EMOTM for 10 mins 1 DL at 85% of 1 RM Bench Press (10-10-10-10) Metcon (No Measure) 10 mins of Handstand Walk skill dev Metcon (No Measure) Crossfit Black Ridge Thurs WOD
Main – CrossFit View Public Whiteboard Front Squat (3-3-3-3-3) Metcon (Time) 3 RFT: 10 plyo push-ups 45/25 10 goblet squats 53/35 200 meter farmer carry M2x25lbs/F2x15lbsMust carry weight pinched with fingers.
Main – Comp WOD View Public Whiteboard Metcon (Time) Sprint WOD 2 RFT 7 Thrusters 115/75 7 TTB 200 m Run Metcon (AMRAP – Rounds) EMOTM for 10 mins 1 SqCl at 85% of 1RM Front Squat (3-3-3-3-3) Metcon (No Measure) 10 min MU development Metcon (No Measure) Crossfit Black Ridge Wed WOD
Main – CrossFit View Public Whiteboard Metcon (Time) Sprint WOD 2 RFT 15 Burpees 200 m Runstep onto 25lb plate with both feet each burpee to ensure you stand all the way up Metcon (AMRAP – Rounds and Reps) 12 minute amrap 5 power cleans 185/115 10 box jumps 24/20 15 pullups
Main – Comp WOD View Public Whiteboard Metcon (No Measure) Crossfit Black Ridge sprint WOD Metcon (No Measure) E90S for 18 min (6 sets each) Even – BB Row 6 reps Odd – Push Press 6 repsFrom the floor. Use two barbells if able. Enter any PRs under extra performance. Metcon (No Measure) Crossfit Black…