CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) For Time: Partner wod( alternate entire rounds) 6 rounds each 20 air squats 30 foot bear crawl 10 pull-ups then rest 3 minutes 4 rounds each 15/12 calorie row (re zero after every split) 10 burpees over rower *30 minute cap * a class larger…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) E15S for 5 minutes (20 reps) 1 sumo dead lift high pull *choose load you can lift with quality form, but challenge yourself to lift heavier then met-con weight. Also consider controlling the weight under control back to the floor each rep. Metcon (AMRAP…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) In under 30 minutes: -front squats 5-4-3-2-1 *score is combined total of all 5 barbell loads *example…200lbs+210+220+230+250=1,110lbs
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) Partner wod (team of 3) 16 minute amrap (with a up clock) 80 squat clean thrusters 75/55 3 rope climbs 60 squat clean thrusters 95/65 6 rope climbs 40 squat clean thrusters 115/75 9 rope climbs 20 squat clean thrusters 135/95 12 rope…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) In 15 minutes Bench Press 5 sets of 10-15 reps 3010 tempo (3 second negative, touch and go at chest, 1 second lift, no hold or rest at the top) Metcon (AMRAP – Reps) 10 minute AMRAP 10 hang power cleans 10 front rack…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 2 Rounds For Time: 200 meter Single OH KB carry 53/35 30 shoulder to overhead 95/65 400 run 1 minute wall sit (90 degree standard) *20 minute capFun day Friday! Winners for Fitness Challenge announced Monday!! Results were insane this year!
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) With a up clock: E3M for 4 rounds 5 hang squat snatch 30 double unders *RND#1 95/65, #2 115/75, #3 135/95, #4 155/105,RX don’t increase weight unless completing round. *score is heaviest set of 5 reps with double’s also completed in under the 3 min…
CrossFit Black Ridge – CrossFit Fitness challenge members, come weigh in anytime Wednesday. If I’m not there send me a pic of your body weigh lbs–fat%–muscle%, Josh View Public Whiteboard Metcon (Time) 4 Rounds for time: 12 pull-ups 12 alt dumbbell snatches 50/35 12 wall balls 20/14 12×10 meter shuttle runs (ladders) rest 90 seconds…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) In under 30 minutes: -back squats 5-4-3-2-1 *score is combined total of all 5 barbell loads *example…200lbs+210+220+230+250=1,110lbs
CrossFit Black Ridge – CrossFit Challenge ends Wednesday, come in and measure your results. View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Partner wod 16 minute amrap 10 dead lifts 185/125 5 burpee box step ups 20in 20 second hand stand hold **alternate entire rounds *modify HSH with 2xOH DB hold *score is total…