CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) With a up clock: In under 10 minutes 9-7-5 Dead lift 1.5x body weight Strict chest to bar pull-ups *Modify C2B with band that allows enough tension to touch the chest at bar, scale bar weight as needed. Deadlift (10 rep max) From the…
CrossFit Black Ridge – CrossFit Never miss a Monday. View Public Whiteboard Metcon (AMRAP – Reps) With a up clock: For reps: 2 minutes max burpees to jumping target rest 2 minutes 2 minutes max hang power snatch 75/55 rest 2 minutes 2 minutes row for calories rest 2 minutes 2 minutes strict shoulder press…
CrossFit Black Ridge – CrossFit Heats start at 7:30am, the gym will be open at 7am for personal warm up time. View Public Whiteboard Crossfit Games Open 19.2 (Ages 16-54) (AMRAP – Reps) 8 Minute AMRAP + Bonus Time of: 25 Toes To Bar 50 Double Unders Squat Cleans* *Round 1 – 15 @ 135#…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) For time: 2 minute wall sit 20 back squats 20 toes to bar 20 overhead squats 20 toes to bar 20 thrusters *RX 115/75 *20 minute time cap
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 15 minute amrap 60 double unders (2×1 singles) 30 kettle bell swings 53/35 200 meter run 60ft single arm OH KB alt lunges *score is total reps of lunges , kbs, and dub’s, runs don’t count for reps. lunges worth 1 rep per…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Calories) In waves off the Assault bike 3 rounds for total calories: 20 second Assault bike sprint *Calorie carry-over is added to total rest 3-4 minutes between sets Metcon (Time) 3 rounds for time: 15 front squats 95/65 20 sit-ups *10 minute time cap
CrossFit Black Ridge – CrossFit View Public Whiteboard Shoulder Press (5 rep max) In 15 minutes establish: heaviest set of 5 strict press Metcon (No Measure) In 10 minutes establish a floor height that you can do 5 unbroken strict hand stand pushups *anywhere from raising the floor height or lowering the floor by doing…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 4 rounds of: 2 minutes work / 3 minutes rest 20 box jumps 24/20 -then max dead lifts 225/155 (odd minutes) -then max pull-ups (even minutes) *share a bar if possible *score is total DL and PU
CrossFit Black Ridge – CrossFit With 19.1 using a rower throughout the entire wod, we’ll will have a first come first serve sign up board with waves going off every 20 minutes. 7:30am-7:50-8:10-8:30… and more waves if needed. The gym will be open by 7 am for early warm up. View Public Whiteboard Crossfit Games…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 2 Rounds For Time: Go in waves off the Assault bike: 20/15 cal bike 20 power cleans 135/95 20 shoulder to overhead rest 5 minutes *Go in 2 minutes waves off the bike. *Score is total time including the rest.