190409
CrossFit Black Ridge – CrossFit View Public Whiteboard Overhead Squat (3 rep max) Metcon (Weight) overhead squat 3-3-3-3In 40 minutes build to a 3 rep max then complete 4 heavy sets of 3 reps. Score is 4 barbell loads combined.
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CrossFit Black Ridge – CrossFit Never miss a Monday! View Public Whiteboard Metcon (AMRAP – Reps) With a up clock: E90S for 3 rounds 15 sit-ups 10 burpees over the bar then max shoulder to overhead 95/65 Rest 90 seconds At the 10 minute mark: 7 minute amrap 75 sit-ups 25 burpees over the bar…
190406
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 5 rounds 12 KB SDLHP 53/35 6 air squat box jumps 24/20 then run 400 m 5 rounds 7 thrusters 95/65 6 bar facing burpees 25 min CAP
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CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) In teams of 2 alternate entire rounds: 3 rounds each: 15/12 calorie bike 12 front squats 2x35DB/2X25DB then: 300 shared double unders (2×1 singles) then: 3 rounds each: 20/16 calorie row 12 wall balls 20/14 *re-zero equipment every interval *score is total team time *28…
190404
CrossFit Black Ridge – CrossFit Thankful Thursday View Public Whiteboard Metcon (No Measure) E15S for for 4 minutes (16 lifts) 1 snatch grip deadlift *choose the load, something near your 1RM snatch CrossFit Games Open 15.1 (AMRAP – Rounds and Reps) 9-Minute AMRAP of: 15 Toes To Bar 10 Deadlifts, 115# / 75# 5 Snatches,…
190403
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) E5M for 3 rounds: 400 meter run 21 kb swings 53/35 16 alternating goblet lunges 53/35 *18 minute time cap *Rest until the 5 minute marks, Score is total time of all 3 intervals combined. If you cannot finish rounds in 5 minutes then just…
190402
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) 5-4-3-2-1 Score is total barbell loads combined example… 100lbs+110lb+120+125=125=590lbs In 30 minutes complete the WOD Push Press (1 Rep max) Score heaviest single.
190401
CrossFit Black Ridge – CrossFit 2nd quarter of 2019 starts Monday…. Where are you with your current fitness goals?… Never miss a Monday, start off the week right. View Public Whiteboard Metcon (No Measure) E20 seconds for 12 rounds (4 minutes) 1 squat clean *choose a weight heavier than metcon load Metcon (AMRAP – Reps)…
190330
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 8 min AMRAP 8 WBs 8 kb swings 53/35 rest 6 mins 8 min AMRAP 5 cleans 135/95 10 box jumps
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CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 4 rounds for time: 12/8 calorie row 16 toes to bar 20 sumo dead lifts 135/95 24 sit-ups 28 jumping air squats *25 minute time cap