190328
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 3 rounds for time: 15 burpees 1 rope climb 15 goblet squats 53/35 1 rope climb 15 back squats 95/65 *21 minute time cap
190327
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) With a up clock: 3 minute amrap -max hang power snatch 135/95 rest 5 minutes Metcon (AMRAP – Reps) At the 8 minute mark: For total reps: 7 minute amrap 6 hang power snatch 95/65 40 single unders
190326
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) In under 30 minutes 10-9-8-7-6-5-4-3-2-1 -Bench press *Start at a weight you can do for 10 reps and add weight each round. *Score is all 10 bar loads added together.
190325
CrossFit Black Ridge – CrossFit Never miss a Monday! View Public Whiteboard Metcon (Time) 3 rounds for time: 400 meter run 5 wall walks (RX nose to wall) 100 ft single arm DB over head lunge 50/35 rest 2 minutes *25 minute cap *Lunges are 4×25 feet lengths, must switch between R/L each length.
190323
CrossFit Black Ridge – CrossFit Class at 7:30am, Only 2 heats… Heat one @ 7:50am Heat two @ 8:15am View Public Whiteboard Crossfit Games Open 19.5 (Ages 16-54) (Time) 33-27-21-15-9 reps for time of: Thrusters 95lb/65lb Chest-to-bar pull-ups Time cap: 20 minutes Crossfit Games Open 19.5 Scaled (Ages 16-54) (Time) 33-27-21-15-9 reps for time of:…
190322
CrossFit Black Ridge – CrossFit Friday Just Move wod View Public Whiteboard Metcon (AMRAP – Reps) For total reps: Emom”Death By Box jumps” -box jumps 24/20 Rest 3 minutes then: Emom”Death By Wall Balls” -wall balls 20/14 Both exercises start at 5 reps and build 1 rep each additional minute until failure.
190321
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 4 rounds for time: 20/16 calorie bike 15 dead lifts 225/155 rest 3 minutes *go In waves off the bike
190320
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) For Time: 1 minute hand stand hold 100 double unders 20 overhead squats 75/55 1 minute hand stand hold 30 power snatches 1 minute hand stand hold 40 toes to bar 1 minute hand stand hold *RXP 10 Meter HSW in substitute of hold, 3x11ft…
190319
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) Emom for 6 minutes Even Minute- 1 paused (10 second) Squat Clean at 50% of 1RM and stand it up… Odd Minute- 50 second elbow plank Metcon (Weight) Emom for 10 minutes -2 TnG Squat Cleans *Start at 50% of 1RM and build to…
190318
CrossFit Black Ridge – CrossFit Never miss a Monday! View Public Whiteboard Metcon (No Measure) In 12 minutes perform: 3×12 dumbbell bench press 3×8 strict pullups *use a set of DB’s that challenges you for a set of 12 unbroken. *modify with bands or jumping negatives for pull-ups Metcon (Time) 5 rounds for time: 12…