CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) Partner WOD 20 Rounds for Time (10 rounds per partner) 200 meter run 8 clean and jerk. 95/65 (Alternate complete rounds. As soon as partner A finishes a run, parnter B can start their run while partner A performs their cl & jk.)
CrossFit Black Ridge – CrossFit View Public Whiteboard ‘Easy’ Mary (AMRAP – Rounds and Reps) Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 Pull-ups 25 Squats
CrossFit Black Ridge – CrossFit Thankful Thursday View Public Whiteboard Metcon (AMRAP – Reps) 30 seconds on 30 seconds off for 12 minutes (3 rounds each movement) hang power snatch 95/65 calorie row single arm overhead squat (DB 50/35) burpees must sit onto medicine ball for RX overhead squats and rotate arms every 5 reps…
CrossFit Black Ridge – CrossFit make your fitness a priority today! View Public Whiteboard Metcon (Time) 3 rounds for time: 200 meter run 40 double unders rest 2 minutes then: 800 meter run then: 3 rounds of: 40 double unders 15 ring dips or 4 muscle ups (RXPlus) 3×1 singles
CrossFit Black Ridge – CrossFit View Public Whiteboard Squat Clean (1 rep max) In 20 minutes build to a 1 rep max Metcon (AMRAP – Reps) 7 minute amrap 30 squat cleans 135/95 max effort sit-ups score is total combined reps
CrossFit Black Ridge – CrossFit Never miss a Moday! Especially you 5am ers… View Public Whiteboard Metcon (Weight) In 15 minuntes build to heaviest complex of: From the rack: 1 strict press 2 push press 3 push jerk Metcon (Time) For Time: 100 shoulder to over head 95/65 every break is: 10 goblet squats 53/35…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 10 rounds For Time: partner wod One partner performs 10 burpees while the other partner holds a 90 degree wall sit. Switch places every other round. Burpees can only be performed while one the partner is IN the wall sit position. Rest 3 Minutes Then:…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 5 rounds of: 30 second hand stand hold 30 second hanging knee hold Then: 50 overhead squats 95/65 50 front rack lunges 95/65 50 kb swings 53/35 25 minute time capRX HKH are knee above the hips!! Not just close!! Hold the standard if you…
CrossFit Black Ridge – CrossFit Thankful Thursday! View Public Whiteboard Metcon (No Measure) E30S for 10 minutes 1 clean and jerk Use a weight that will be heavier than the metcon load Metcon (AMRAP – Reps) 3 Rounds for total reps: 4 minute amrap 400 meter run max clean and jerks 115/75 rest 2 minutes
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) With an up clock: 5 minute amrap 12 thrusters 95/65 15 pullups Metcon (AMRAP – Reps) At the 10 minute mark: 4 minute amrap 12 front squats 95/65 15 pullups Metcon (AMRAP – Reps) At the 18 minute mark; 3 minute amrap max…