CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) TABATA (:20 ON/ :10 OFF) Movement 1 → Jump Rope (switch up the style, every round) Ex: Single-Unders → Backwards Single-Unders Movement 2 → Slam Ball Deadlifts → Slam Balls Movement 3 → Single Arm Ring Rows (:10 Right/ :10 Left) → Ring…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) “The Standard” RXP WOD option 30 clean and jerk 30 ring muscle ups 30 snatches 135/95 *18 minute time cap Metcon (Time) “The Standard” RX WOD option 30 clean and jerk 30 chest to bar 30 snatches 115/75 *18 minute time capno squat required on…
CrossFit Black Ridge – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 3 Burpees 7 Sit-ups 10 Alt. Shoulder Taps Strength Metcon (Weight) EMOM X 14 MINUTES MIN 1 – 5 Tempo Deadlift (30X1)* MIN 2 – 15 DB Floor Press *Increase weight each Set.Record heaviest set of 5 for DL.…
CrossFit Black Ridge – NC COMPETE View Public Whiteboard A. CONDITIONING Metcon (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES 500m Row 400m Run 20 Burpees to Target* *6″ above standing reach B. 60:00 GPP Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 10/10 Arm Circles Forward/Backward 10 Lunges With Twist 5 Inch Worms…
CrossFit Black Ridge – NCBURN View Public Whiteboard Workout Metcon (No Measure) 3 Rounds: 1:30 Stations :30 Rest b/t Stations No Rest b/t Rounds STATION 1 Burpees STATION 2 1:00 Fast Pedal :30 Slow Pedal STATION 3 Plate Ground to OH STATION 4 1:00 Fast Pedal :30 Slow Pedal
CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS… :30 Bike (Legs Only) 50ft. High Knees :30 Bike (Arms Only) 50ft. Straight Leg Kicks :30 Bike (Arms + Legs) 200m Jog Workout Metcon (Calories) NOT FOR TIME* 400m Run into… 10 ROUNDS :15 Max Calorie Bike :45 Easy Pedal into……
CrossFit Black Ridge – NC COMPETE View Public Whiteboard A. CONDITIONING Metcon (5 Rounds for time) 5 SETS 25 Cal Bike @80-90% -Rest 2:30 b/t Sets- B. 60:00 GPP Warm-up Warm-up (No Measure) 3 ROUNDS 10 Tempo Air Squats (5051) :30 Squat Hold :30 Pigeon Stretch (Left Leg) :30 Pigeon Stretch (Right Leg) Into… 3…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) E90S for 15 rounds -1 squat clean *Build to a 1RM throughout the WOD, 2 scores today… 1 is heaviest single and 2 is total bar weight lifted through 15 reps Squat Clean (1 rep max)
CrossFit Black Ridge – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS (7 MINUTE CAP) 8/6 Cal Row 6/6 SA KB Deadlifts → 6/6 SA RKBS → 6/6 KB Strict Press 12 Tuck-ups → 12 Alt. V-ups → 12 Knees to Chest Strength KB Clean & Press (1×5) 7 MINUTES TO BUILD TO……
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) For Time: Partner Ringer 1 and 2 30-25-20 -calorie bike -toes to ring *8 minute cap Rest 3 minutes 30-25-20 -burpee to target (bar above reach) -over head squats 95/65 RXP 135/95 *8 minute cap *share reps even