CrossFit Black Ridge – CrossFit Taco Tuesday only if you PR your dead lift… View Public Whiteboard Deadlift (1 rep max) In under 20 minutes build to a 1 rep max dead lift Metcon (Time) 3 Rounds for time: 15 dead lifts RX 225/145 80 double unders 2×1 singles 10 minute time cap
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) E4M for 3 rounds 90 seconds of back squats 135/95 (RX is sit/touch on to med ball) 200 meter run with med ball 20/14 rest remaining time each interval Metcon (Time) In Teams of 3 or 4 For Time: Row 5000 meters Rotate…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) Partner “Fight Gone Bad!” Three rounds of: Wall-balls Sumo deadlift high-pull 75/55 Box Jump, 20″ Push-press, 75/55 Row (Calories) In this workout you move from each of five stations after 2 minutes.The clock does not reset or stop between exercises. This is a…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) E30S for 10 minutes 1 squat clean *score is lowest single bar weight of any round. Metcon (AMRAP – Rounds and Reps) 4 rounds: 2 minutes on / 2 minutes off: 4 squat cleans 10 toes to bar start the following round where you left…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) Emom for 8 minutes even minutes- 30 double unders odd minutes – 10 good mornings 45/35 with remaining time each minute perform max burpees Score is total burpees 2×1 singles Metcon (AMRAP – Rounds and Reps) 10 Minute amrap 15 dead lifts 135/95…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 10 round for time: 4 hang power clean 135/95 4 front squats 30 second hand stand hold** **every break on a hand stand hold is a 5 burpee penalty 25 minute time cap modify hand stand hold with overhead barbell hold
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) In 10 minutes: 3 rounds 20 strict dumb bell press 10/R-10/L 10 strict pullups Choose a challenging load for DMP and use a band if you cannot perform strict pull-ups Metcon (Time) For Time: 40/30 calorie row 30 alternating dumbbell snatches 50/35 144 ft…
CrossFit Black Ridge – CrossFit Never ever… miss a Monday to train! Start the week right. View Public Whiteboard Metcon (No Measure) E30S for 7 minutes 1 snatch squat or power movement Metcon (Weight) 15 minute amrap 5 wall balls 20/14 5 burpee box jump over 20in 1 snatch (choose your own weight) Score is…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 4 Rounds for Time: 50 double unders 20 pull ups 15 toes to bar 10 clean and jerk 135/95 Rx+ chest to pull ups and knees to elbows ( instead T2B)
CrossFit Black Ridge – CrossFit Fun day Friday! View Public Whiteboard Metcon (AMRAP – Reps) 24 minute amrap 48 alternating forward kb lunges 200 meter farmer carry (single kb) 48 kb swings 200 meter farmer carry 48 kb thrusters (24R-24L) 200 meter farmer carry 48 kb sumo dead lift high pull 200 meter farmer carry…