CrossFit Black Ridge – CrossFit No Yoga on Thursday mornings anymore. Crossfit back at 930am View Public Whiteboard Metcon (Time) For Time: 25 hang power cleans 135/95(****) 30 burpee pull-ups 40 single-arm OHS on med ball 50/35lb DB 20R/20L 45 wall balls 20/14(****) 50 single-leg squats 25R/25L 60 kb swings 53/35(****) *25 minute time cap…
CrossFit Black Ridge – CrossFit View Public Whiteboard Max Height Box Jump (Distance) Max Height Box JumpIn 12 minutes: Box height can start as low as a 10 pound plate on the floor. A measuring tape will be furnished to measure height. Double unders 30/30 5 rounds (AMRAP – Reps) EMOTM for 5 minutes 30…
CrossFit Black Ridge – CrossFit View Public Whiteboard Push Press (2-2-2-2-2) In 15 minutes establish your heaviest 2 rep set from the racks Metcon (AMRAP – Reps) 6 minute amrap 20 alternating lunges 20 front rack alternating lunges 95/65 20 front rack alternating lunges 135/95 20 front rack alternating lunges 185/125 *men please make weight…
CrossFit Black Ridge – CrossFit Never miss a Monday View Public Whiteboard Metcon (Time) For time: 40 thrusters @95/65 40 thrusters @75/55 40 thrusters @45/35 *30 min cap *Every break/drop including weight changes and finishing the wod also ends with a 200 meter run. *bar can only be rested in front rack position.
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) In teams of 3-4 -team 12k row *rotate every 250 meters *after every row perform either 15 air squats (on to med ball) or 7 pushups, (athlete choice each split)
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 5 rounds for time: 10 front squats 135/95 24 situps 10 over the bar burpees *20 minute time cap
CrossFit Black Ridge – CrossFit Yoga with ty at 930am View Public Whiteboard Metcon (Time) 4 rounds for time: 400 meter run 10 clean and jerk 135/95 10 pull-ups Rest 2 minuets *30 minute time cap
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) For time: 50 double-unders 5 squat snatches 50 double-unders 4 squat snatches 50 double-unders 3 squat snatches 50 double-unders 2 squat snatches *18 minute time cap *you choose the loads *2×1 singles *Not RX if over the time cap Metcon (Weight) Score total weight of…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) With a 30 minute descending clock 10-9-8-7-6-5-4-3-2-1 -Back Squats *from the racks, share racks *score is each individual barbell load added together. *example…. 100+110+120+135+150+160+175+180+180+185= 1495lbs
CrossFit Black Ridge – CrossFit Never miss a Monday. View Public Whiteboard Metcon (No Measure) Partner ab session**alternate rounds In 12 minutes: 3 rounds each: 10 hollow rocks 15 second bar hang L-sit hold 20 russian twists 35/26 kb *partner assist/spot legs for hang L-sit Metcon (Time) 3 rounds for time: 15 left arm single…