190618
CrossFit Black Ridge – CrossFit View Public Whiteboard Back Squat (1 rep max) With a 30 minute decending clock. Metcon (Weight) Back squats 1-1-1 *Score is 3 heaviest singles combined weight. example… 200+210+220=630lbs
190617
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) With a up clock: For time: 15 thrusters 95/65 10 toes to bar 10 thrusters 15 toes to bar 5 thrusters 20 toes to bar *7 minute time cap Metcon (Weight) At the 10 minute mark: E20S for 20 reps 1 thrusters from the floor…
190615
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) In teams of 3-4 For Time: 100 hang power snatches 45/35 80 hang power snatches 75/55 60 hang power snatches 95/65 40 hang power snatches 115/75 2000 meter row (250 meter splits) 100 overhead squats 45/35 80 overhead squats 75/55 60 overhead squats 95/65 40…
190614
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) 3 rounds not for time: 10 ring push ups (feet on floor, rings a few inches off) 10 wall facing shoulder taps *In under 10 minutes, just take turns moving through the rings. *modify wall taps with 30 sec HSH Metcon (Time) 4 rounds…
190613
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 20 minute amrap 20 over the bar burpees 30 power cleans 40 hollow rocks 50 pull ups 60 situps 70 deadlifts 135/95 *RX135/95
190612
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) E90S for 5 rounds 3 squat cleans (singles) *build to heaviest set of 3, score all 5 bar loads combined….example…100+110+110+120+125=565 Metcon (Time) 2 rounds for time: 100 double unders 10 squat cleans Round 1 RX 135/95 RXP 165/115 Round 2 RX 165/115 RXP 185/125 *2×1…
190611
CrossFit Black Ridge – CrossFit 30 minutes to establish the 3 benchmarks from the racks. View Public Whiteboard Shoulder Press (1 rep max) Push Press (3 rep max) Push Jerk (5 rep max)
190610
CrossFit Black Ridge – CrossFit Never ever…ever…miss a Monday to start your week off right! View Public Whiteboard Metcon (Time) For Time: 80 air squats on to med ball 70 jumping squats on to med ball 60 back squats 95/65 on to med ball 50 wall balls 20/14 *20 minute cap
190608
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) Partner WOD For Time: Run 400 meters 4 rounds each of 10 Alt. DB Snatches 50/35 10 Box Jumps Run 400 meters 4 Rounds each of 12 Alt. Front Rack Lunges 95/65 6 Bar Facing Burpees Run 400 meters 4 Rounds each of 8 Front…
190607
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) E6M for 3 rounds 15/10 calorie bike 15 toes to ring 15 pushups 20/15 calorie row -Cash out included for time after third interval: 40 pushups *rest remaining time each interval *go in 90 second waves off the bike depending on class size *score is…