CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) Teams of 3-4 25 minute amrap 100 toes to bar 100 strict dumbbell press M2x35 W2x25 100 box step ups 20in M2x35 W2x25 100 dumbbell front squats M2x35 W2x25 100 bench press 115/75 *bar will be picked up off the floor and handed…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) For total reps: 4 minute amrap 21 hang power cleans 95/65 15 bar facing burpees Rest 4 minutes 4 minute amrap 15 hang power cleans 135/95 15 bar facing burpees Rest 4 minutes 4 minute amrap 9 hang power cleans 165/115 15 bar…
CrossFit Black Ridge – CrossFit View Public Whiteboard CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55#
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) For Time: 50/40 calorie bike 50 thrusters 95/65 50/40 calories on the rower *go off in 5 minute waves off the bike, there will be a heat sign up list on the white board for starting positions. First come first serve to class .
CrossFit Black Ridge – CrossFit View Public Whiteboard Bear Complex (E2M for 5 rounds ) Power Clean Front Squat Push Press Back Squat Second Push PressPause between each movement. Build to heaviest complex. Metcon (Weight) Emom for 10 minutes 1 Bear complex *score is bar weight x10, adjust weight as needed.Pause between each movement.
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) Emom 5 minutes 4 Turkish get ups 2/R-2/L *choose a KB or dumbell that challenges you. Metcon (AMRAP – Reps) 5 minute amrap 15 kb swings 15 goblet squats rest 3 minutes 5 minute amrap 20 hang kb snatches (alternate every 10 reps) 20…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) Partner wod 100 wall balls 20/14 250 double unders 100 front squats 135/95 250 double unders 200 meter farmer carry 135/95 *25 minute cap *both partners carry bar together *partition reps as needed *2×1 singles
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 3 rounds for time: 16/12 Assault Bike 12 Devils Press M2x35lb DB W2x25 1 minute hand stand hold rest 3 minutes *No time cap! Finish this bad boy *Start in 90 second waves off the bike.
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 3 minute amrap 200 meter run -max sumo deadlift high pulls 95/65 rest 2 minutes 4 minute amrap 400 meter run -max chest to bar pullups rest 2 minutes 5 minute amrap 800 meter run -front squats 95/65 *score is total reps combined.
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 3 Rounds For Time: 12 shoulder to overhead 135/95 18 alternating dumbell snatches 50/35 24 box jumps 24/20 30 kb swings 53/35 *20 minute time cap