170729
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 400 m run cash in 25 dubs 25 ring dips 50 dubs 50 kb swings 75 dubs 50 kb swings 50 dubs 25 ring dips 25 dubs 400 m run cash out
170728
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) Partner wod: 22 minute amrap: 100 wall balls 20/14 80 box step overs 24in 60 calorie row (splits of 15 cal) 40 power cleans 135/95 (alternate singles) 20 jerks 135/95 (alternate every 5 reps) If RX’ing the wod, your team starts at WB.
170727
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) For total reps: 30 sec on 30 sec off for 10 minutes even-thrusters 115/85 odd-1 pull-up / 1 toe to bar complex Metcon (AMRAP – Reps) emom for 6 minutes 5 thrusters 95/65 max effort burpees *score is total burpees *cannot skip a…
170726
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) E2M for 6 rounds 3 position snatch 1- high hang snatch 2- snatch from the knee 3- snatch from the floor * complex is all in sequence *power or squat position optional *score is heaviest complex Metcon (Time) 4 rounds for time: 6 hang power…
170725
CrossFit Black Ridge – CrossFit normal schedule View Public Whiteboard Metcon (Weight) E90S for 10 rounds 2 touch and go dead lifts *start at approx 40-50% of 1RM and build each round *share a bar if possible *score is heaviest double Metcon (Time) Partner wod for time: 10-9-8-7-6-5-4-3-2-1 dead lifts 275/175 box jumps 24/20 (step…
170724
CrossFit Black Ridge – CrossFit Holiday schedule for Monday is 7:30 and 9:30am classes only. View Public Whiteboard Metcon (Weight) E30S for 8 minutes 1 squat clean *score is single lighest lift. Metcon (Time) Partner wod 4 rounds each of: 200 meter run 24 double unders 1 squat clean 155/105 Then: 4 rounds each of:…
170722
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 24- minute Partner AMRAP 4 Rounds for total reps A-1 minute max effort pullups B- 1 minute max effort pullups A- 1 minute max effort front rack lunges 95/65 B- 1 minute max effort front rack lunges 95/65 A- 1 minute max effort…
170721
CrossFit Black Ridge – CrossFit Programming credit… Julie, Susie, Olivia, and Brook. View Public Whiteboard Metcon (Time) 3 Rounds For Time: 10 overhead squats 75/55 5 over the bar burpees 1 minute elbow plank 10 minute time cap RX: is jump and land with 2 feet Metcon (Time) For Time: 30 over the bar burpees…
170720
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) With a up clock: 3 rounds for time: 8 toes to bar 30 second hanging raised knee hold 30 second hand stand hold 15 kb swings 53/35 Metcon (AMRAP – Reps) At the 10 minute mark: 3 Rounds For reps: 1 minute max kb swings…
170719
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) Partner wod: partition reps as needed For Time: 400 meter run 150 wall balls 20/14 400 double unders 150 wall balls 400 meter run *2×1 singles *both partners run and must be back to start the wall balls 25 minute time cap