CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Calories) 4 Rounds 20 second bike sprint 2 min rest Metcon (Time) For time: 100 Russian Swings 40 Sit-ups 100 KB SDLHP 40 Sit-ups 100 Goblet Squats 40 Sit-ups 100 KB alt Lunges 53/35 30 min CAP
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) For time: 800 meter run 15 overhead squats 95/65 rest 3 minutes 400 meter run 15 overhead squats 95/65 rest 2 minutes 200 meter run 15 overhead squats 95/65 *20 minute cap
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) For time: 70 double unders 10 hspu 60 double unders 10 hspu 50 double unders 10 hspu 40 double unders 10 hspu 30 double unders *15 min time cap *2×1 singles *hspu rx is flat surface *rxp is strict
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 5 rounds for reps: Minute 1 12 dead lifts 9 hang power cleans 6 push jerks 135/95 Minute 2 10 pull-ups then: max pushups Minute 3 rest * Only Rx if you complete all the reps on the DL,HPC, and PJ in that…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) Emom for 15 minutes 7 wall balls 20/14 1 squat clean (choose load) *score is total pounds lifted on squat cleans example 95lbs x 15rounds =1425lbs *adjust weight throughout as needed.
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) From the rack (3-4 athletes per rack) E4M for 4 rounds 8 back squats at approx 60%-65% Metcon (Time) Go in waves off the rower For time: 600 meter row 25 burpees to target (pull-up bar that you have jump to touching with both…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) Partner WODS 10 min AMRAP 30/20 Cal Bike 6 Deadlifts 315/215 Rest 6 mins 10 min AMRAP 30 Wallballs 6 Rope Climbs Partition reps as needed.
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 5 rounds of 2 minutes work/3 minutes rest. 1st rnd 200 meter run then: -Max strict press 75/55 2nd rnd 200 meter run then: -Max hang power snatch 75/55 3rd rnd 200 meter run then: -Max front rack alt lunges 75/55 4th rnd…
CrossFit Black Ridge – CrossFit Thankful Thursday View Public Whiteboard Metcon (No Measure) E2M for 3 rounds: 30 second wall sit 10 seconds rest 60 second elbow plank 20 seconds rest *CHALLENGE YOURSELF FOR UNBROKEN SETS. Metcon (Time) At the 10 minute mark: 3 rounds for time: 12 power cleans 135/95 12 burpee box jumps…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 3 minute amrap 25 double unders 10 single arm dumbbell thrusters 50/35 (5R-5L) 10 pull-ups rest 3 minutes 3 minute amrap 25 double unders 20 kb swings 53/35 rest 3 minutes 3 minute amrap 25 double unders 10 single arm dumbbell thrusters (5R-5L)…