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CrossFit Black Ridge – CrossFit View Public Whiteboard Back Squat (1-1-1-1-1) Deadlift (1-1-1-1-1) Metcon (AMRAP – Reps) optional cash out: emotm for 10 minutes 30 seconds calorie row 10 air squatsscore is total calories
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CrossFit Black Ridge – CrossFit View Public Whiteboard Holleyman (Time) 30 Rounds for time of: 5 Wall-Ball Shots, 20# 3 Handstand Push-ups 1 Power Clean, 225#In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, was killed on August 30, 2004To learn more about Holleyman click herewomen RX 145lbs and 14lb…
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CrossFit Black Ridge – CrossFit Never miss a Monday! View Public Whiteboard Metcon (No Measure) strength emotm for 5 minutes 1 squat clean 2 front squatAdd weight throughout as desired. Work on speed under the bar and catching in the hole of your squat. Metcon (Time) FT: 50 toes to bar then: 30 rounds of…
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CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 10 Minute AMRAP 400 m run (once) remainder of time: P1: 10 Deadlifts (hold while P2 does WB) P2: 10 Wallballs P2: 10 Deadlifts (hold while P1 does WB) P1: 10 Wallballs *DL 185/125, WB 20/14 Rest 1 minute: 10 Minute AMRAP 400…
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CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 10 muscle ups (RX Plus) 30 unbroken double unders 20 burpees 30 kb swings 53/35 20 burpees 30 overhead squats 95/65 20 burpees 30 kb swings 20 burpees 30 unbroken double unders 10 muscle ups (RX Plus) 30 minute time cap 3×1 singles
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CrossFit Black Ridge – CrossFit Dave Howard goes in for open heart surgery Thursday. Lets keep their family in our thoughts and prayers. View Public Whiteboard Metcon (Time) sprint wod RX 2 rounds 10 hand stand push-ups (ab mat) 10 pull-ups 200 meter run scaled 2 rounds 10 shoulder press 75/55 10 burpees 200 meter…
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CrossFit Black Ridge – CrossFit Weightlifting Wednesday View Public Whiteboard Metcon (Weight) Push Press – Build to a Heavy Set of 3 Push Jerk – Build to a Heavy Set of 2 Split Jerk – Build to a Heavy Set of 1 For total combined weight. Add extra performance to track individual lifts. Metcon (Time)…
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CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) Back Squat In 15 minutes perform Heavy Set of 15 Heavy Set of 10 Heavy Set of 5score is barbell weight of the three sets combined example 15 reps@100lbs 10 reps@125lbs 5 reps @ 150lbs =375lbs Metcon (Time) For Time: 100 back squats 95/65 every…
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CrossFit Black Ridge – CrossFit View Public Whiteboard Three Wise Men Tribute (3 Rounds for reps) “Jeremy” Complete as many rounds and reps as possible in 4 minutes of: 5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs) 10 Burpees Over the Barbell Rest 2 minutes, and then……
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CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) Partner WOD: Using an ascending clock, and with one person working at a time (except for the the runs) complete: Run 400m (Together) 4-min AMRAP Hand-Release Pushups Row 500m (250m each) 4-min AMRAP KB Swings 53/35 Run 400m (Together) 4-min AMRAP Situps Row…