CrossFit Black Ridge – CrossFit Thankful Thursday (tell someone “thank you” that you normally may not) View Public Whiteboard Metcon (AMRAP – Rounds and Reps) -partner wod 16 minute amrap (alt every movement) 200 meter run 20 double KB or DB dead lifts 10 single KB or DB box step overs 20in 15 single KB…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 5 minute amrap 6 power snatches 95/65 30 double unders (2×1 singles) 10 toes to bar rest 4 minutes 5 minute amrap 25 power snaches 115/75 -max double unders *score is total reps
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) In 30 minutes perform heavy sets of 5-4-3-2-1 -front squats *Score is total of 5 barbell weights combined. example… 150lbs+160,170,180,190=850lbs Front Squat (1 rep max)
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) For time: 21-15-9 wall balls 20/14 kb swings 53/35 (RXP 70/53) Rest 3 minutes then: 21-15-9 burpees to target (above reach) strict shoulder press 75/55 (RXP 95/75) *20 minute cap
CrossFit Black Ridge – CrossFit View Public Whiteboard Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute restWomen’s weight is 55 on the barbell movements. In this workout you move from each of five stations…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) “On the 5’s” For total time: (each interval split added up) From 0-5 minutes: 600 meter run From 5-10 minutes 15 hang power clean and jerk 155/105 From 10-15 minutes 150 double unders (2×1 singles) From 15-20 minutes 15 squat cleans 155/105 *rest remaining time…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 3 rounds for time: 200 meter farmer carry 2×45/2×25 (carry in collar) 2 rope climbs 15 overhead situps with plate 25/15 25 air squats *20 minute time cap *NOT RX to hold plates any other way than fingers holding through the collar.
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 4 rounds for time: -15/12 calorie bike -Thrusters 95/65 (descending laddar) round 1) 21 round 2) 18 round 3) 15 round 4) 12 rest 4 minutes each round *go in waves off the bike *25 minute time cap
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) With a up clock: E20S for 30 reps -1 dead lift *start at a challenging load, adjust as needed throughout. Score is total pounds lifted. Example…30x200lbs=6000lbs Metcon (Weight) Until the 15 minute mark establish a 1×5 rep touch and go set. *score is heaviest 1×5
CrossFit Black Ridge – CrossFit Never miss a Monday! View Public Whiteboard Metcon (Time) 5 rounds for time: 12 power cleans 135/95 30 second wall sit 30 second hand stand hold 30 second hanging static knee hold *20 minute time cap