CrossFit Black Ridge – CrossFit Come have some fun with friends at 7:30am View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Team partner wod 3-4 athletes 20 minute amrap 50 calorie bike 60 burpees over the rower 70 calorie row 80 thrusters 95/65 *share reps as needed, but all athletes must take a turn…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 3 rounds for time: 90 second elbow plank 15 toes to bar 15 hang power clean 135/95 15 push press 135/95 200 meter farmer carry *Carry M1x25plate1x53kb W1x15 & 1×35 *24 minute cap *a break in 90 second plank is a 5 burpee penalty
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) Emom for 6 minutes 7 wall balls 20/14 2 front squats *choose weight *score is barbell weight of 6 rounds added together *squat clean is ok Metcon (AMRAP – Rounds and Reps) 8 minute amrap 14 wall balls 20/14 4 front squats 135/95 *unbroken movement…
CrossFit Black Ridge – CrossFit View Public Whiteboard Skill: Metcon (No Measure) Coaches spend 10 Minutes with athletes working on technique of strict or kipping handstand pushups or a modification Metcon (AMRAP – Rounds and Reps) 4 Rounds: 3 Minute Amrap: 5 Power Cleans 165/115 10 Handstand Pushups (RXP Strict HSPU) 15 Pull-ups 1 minute rest…
CrossFit Black Ridge – CrossFit View Public Whiteboard Deadlift (3 rep TnG max) E2M for 6 sets, build to your heaviest 1×3, share bars if possible. Start at 60-65% of 1RM Metcon (Weight) E30S for 10 minutes (20 reps) 1 dead lift *Choose a weight that challenges you the entire time *Adjust weight throughout as…
CrossFit Black Ridge – CrossFit View Public Whiteboard Running Annie (Time) 50-40-30-20-10 Double Unders Sit-ups 400 meter run*25 minute time cap *2×1 singles
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 9 minute AMRAP 15 WBs 5 DL 225/155 rest 9 minutes 9 minute AMRAP 15 box jumps 5 strict pull-ups
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) E6M for 3 rounds 15/10 cal assault bike 15 clean and jerk RX 115/75 RXP 155/105 *score is combined time of 3 rounds. *go off bike in waves E90S *6 minute cap first 2 rounds *only RX/RXP if never hitting time caps
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) For time: 100 Russian Swings 40 Sit-ups 100 KB SDLHP 40 Sit-ups 100 Goblet Squats 40 Sit-ups 100 KB alt Lunges 53/35 30 min CAP
CrossFit Black Ridge – CrossFit Class times are 7:30am and 9:30am on the 24th. View Public Whiteboard Metcon (Time) For Time: Partner wod 100 double unders 60 thrusters 45/35 30 bar facing burpees 100 double unders 50 thrusters 75/55 25 bar facing burpees 100 double unders 40 thrusters 95/65 20 bar facing burpees 100 double…