Main – Saturday FREE CrossFit View Public Whiteboard Metcon (AMRAP – Rounds) Emotm for 30 minutes Even minutes 15 wall balls 20/14 odd minutes 12 burpees If you cant sustain the work load and miss a minutes worth of work then you are out. Every 7th minute is a rest minute. so rest top of…
Main – CrossFit View Public Whiteboard Deadlift (1×5@75% 1×3@85% 1xME@95%) record 1xME@95% reps are touch and go Metcon (Time) 2 RFT: 15 pull-ups 15 power cleans 185/135 15 wall balls RX plus option is substituting pull-ups for 3 rope climbs each round. You can only attempt RX plus if you can RX the power clean…
Main – SWOD View Public Whiteboard Push Jerk (1×5@75% 1×3@85% 1xME@95%) Record your 1xME@95% Take weight from racked position. Metcon (Time) 3RFT: 7 hang power snatch 135/95 25 second wall facing hand stand 14 burpees at 10′ target set target @10 inches above reach.
Main – CrossFit View Public Whiteboard Back Squat (Build to a 1×2 Max) spend 20 minutes Metcon (AMRAP – Rounds) Emotm for 20 minutes Even minutes- 7 back squats 115/85 Odd minutes- 12 kb swings 53/44Record total completed rounds of work. Every minute of finished work counts as a round.
Main – CrossFit View Public Whiteboard CrossFit Games Open 11.2 (AMRAP – Rounds and Reps) 15-Minute AMRAP of: 9 Deadlifts, 155# / 100# 12 Push-ups 15 Box Jumps, 24″ / 20″I was inspired by Regionals and decided that until further notice we will tackle a CF open wod every Wednesday for the next few months.…
Main – SWOD View Public Whiteboard Front Squat (build to 1×3 max) spend 15 minutes building to a 3 RM Metcon (Time) FT: 21 front squat 155/105 90 seconds rest 15 FS 90 seconds rest 9 FS 90 seconds rest
Main – Saturday FREE CrossFit Relay for Life charity WOD. Feel free to donate, all donations will go directly to the Relay for Life event in Hurricane. View Public Whiteboard Metcon (AMRAP – Reps) 18 minute AMRAP Partner WOD 10-15-20-25.. and so on thrusters 95/65 pull-ups kb swings 53/44 200 meter run at the end…
CROSSFIT BLACK RIDGE ENDURANCE CLUB: Because of the high level of athletes in our gym, we have decided to start a CrossFit Black Ridge Endurance Club. This is not an exclusive club to only CFBR members, anyone can join and come benefit from our additional Endurance WODs. We will be starting an endurance program to train for the St…
Main – SWOD View Public Whiteboard Metcon (AMRAP – Rounds) EMOTM for 20 minutes even- 10 burpees odd- 2 HSC 1 jerk 135/95 RX Plus 165/110 Metcon (Weight) 2 hang squat clean & 1 jerkbuild to heaviest bar complex possible over 20 minute period.
Main – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 7 minute AMRAP 3 clean and jerk 115/75 3 toes to bar 6 C&J 6 TTB 9 C&J 9 TTB 12.. RX PLUS 155/105met-cons will have a running continuous clock with 5 minutes rest between me-tcons. Metcon (AMRAP – Reps) 7 minute AMRAP 3 HSPU…