CrossFit Black Ridge – CrossFit Yoga/Mobility 930am View Public Whiteboard Metcon (Weight) E2M for 6 rounds 1-1-1-1 power cleans *one lift every 15 seconds, build to heaviest set of 1×4 * score is single heaviest barbell weight Metcon (Time) 5 Rounds For Time: 200 meter run 2 power cleans 12 minute time cap *RX weight…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) With a up clock 9 rounds for time: 5 toes to bar 5 thrusters 95/65 12 minute time cap Metcon (Time) starting at the 15 minute mark: for time: 6-4-2 squat clean thruster 185/125 1 knee to elbow + 1 toes to bar complex 10…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) For reps: 30 seconds on-30 seconds off for 12 minutes alternating movements 4 rounds each movement. -hang dumbbell power snatch 50/35 -strict press 75/55 -bicep curls 45/35 *one bar per athlete, remove plates through transitions. *alternate arms every rep on db snatch Metcon…
CrossFit Black Ridge – CrossFit Memorial day WOD, 7am and 930am class times only. View Public Whiteboard Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was…
CrossFit Black Ridge – CrossFit Reminder Monday Memorial Day Murph at 7am and 930am only. View Public Whiteboard Metcon (AMRAP – Reps) Emom for 6 minutes 6 burpee box jump overs then: -max rep power cleans 95/65 then rest 2 minutes Emom for 6 minutes 6 burpee box jump overs then: -max wall balls 20/14…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 2 rounds for time: 1 minute bar hanging knee raise static hold 1 minute wall sit 40 kb swings 53/35 400 meter overhead kb hold run/walk 53/35 40 calorie row *30 minute cap *alternate arms on the 400m run/walk as needed
CrossFit Black Ridge – CrossFit Yoga/mobility at 930am View Public Whiteboard Metcon (Time) 21-15-9 dead lifts 225/155RX bar facing burpees cash out, not included for time: -3×12 dumbbell bench press build to heavy set of 12 reps
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 5 rounds for time: 5 pull-ups 10 pushups 15 air squats 20 sit-ups 60 double unders rest 1 minute *25 minute time cap *2×1 singles
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) E2M for 6 rounds Bar complex of: 2 power cleans 2 front squats 2 push jerk *build to your heaviest complex *share a bar if possible Metcon (Time) For Time: 30 thrusters 135/95 *5 minute time cap
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) For time: 50 hand stand pushups 50 toes to bar 50 box step overs 24 inch 50 over head alternating lunges / With one DB 50/35 *Modify hspu with strict press at 75/55 *25 min time cap *use either arm on overhead lunges