Friday
CrossFit Black Ridge – NCBURN View Public Whiteboard Workout Metcon (No Measure) 3 Rounds: 1:00 Stations :20 transition b/t Stations 1:00 Rest b/t Rounds STATION 1 Walking Lunges STATION 2 Push-ups STATION 3 Box Jumps STATION 4 DB Push Press
Friday
CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 10 Alt. Step-Ups 5 Med Ball Front Squats (Round 1 w/ Pause, Round 2 no pause) 5 Med Ball Push Press to Target (Round 1 w/ Pause in Dip, Round 2 no pause) 5 Med Ball Thrusters → 5 Wall Balls…
Friday
CrossFit Black Ridge – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 6 Med Ball Goblet Squats 6 KB Sumo Deadlift 6 Medball Strict Press Press -:30 Rest- 3 ROUNDS 10 Alt. Lunges 6 KB High Pulls 6 Wall Ball Shots Strength Metcon (Weight) EMOM X 14 MINUTES MIN 1 – 8 Hang…
Friday
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 500m Row into… 3 ROUNDS FOR QUALITY (really feeling the positions) 10 Barbell Deadlifts (pause at mid-thigh) 7 Hang Muscle Cleans (open rack further each rep) 5 Front Squats (hold bottom and bounce out of hole slow) 3 Strict Presses (press up hard…
Thursday
CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 25 ft High Knees 25 ft Butt Kickers 20 Alt. Lunges :30 Bike Workout Metcon (3 Rounds for time) 3 SETS FOR TIME 400/350m Row 400m Run 30/25 Cal. Bike -Rest 1:00 b/t Sets- -20:00 Hard Cap-
Thursday
CrossFit Black Ridge – NCBURN View Public Whiteboard Workout Metcon (No Measure) 2 Rounds: 3:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 AMRAP 3 DBL DB Burpee 6 DBL DB Swing STATION 2 AMRAP 3 DB Strict Press 6 DBL DB Ground to OH STATION 3 Max Time in Plank Hold…
190808
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) For Time: 400 meter carry 15lb plate 400 meter carry 25lb plate 400 meter carry 45lb plate 2 minute bar hang 200 meter walking lunges *22 minute time *lunges are 5×40 meter lengths performed indoor
Thursday
CrossFit Black Ridge – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 5 Cal Bike 5 Jumping Air Squats 5 Calorie Row 5 Up Downs Strength Metcon (No Measure) TABATA 8 SETS, :20 WORK/ :10 REST TABATA 1 – Banded Plank Hold TABATA 2 – Sit-ups Workout Metcon (3 Rounds for…
Thursday – REST DAY
CrossFit Black Ridge – NC COMPETE View Public Whiteboard
Wednesday
CrossFit Black Ridge – NCBURN View Public Whiteboard Workout Metcon (No Measure) 1 Round: 3:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 5 DB Thruster 10 Sit-ups STATION 2 EMOM 12/10 Cal Row STATION 3 AMRAP 5 DB Thruster 10 Sit-ups STATION 4 EMOM 12/10 Cal Row