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CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 20:16 AMRAP (reps) 2 Rope Climbs 4 Ring Dips 6 Snatch-Grip Deadlifts 95/65 8 Power Snatches 95/65 Rx+ Legless Rope Climbs and SGDL and PS @ 115/75
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CrossFit Black Ridge – CrossFit Freaky Friday View Public Whiteboard () Metcon (Time) For Time: 5 rounds of: 25 meter farmer carry 1 wall ball 20/14 and 1 kb 53/35lb 7 burpees then: 5 rounds: 10 toes to bar 10 wall balls then: 5 rounds of: 25 meter farmer carry 1 wall ball 20/14 and…
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CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 2 rounds for reps: 1 minute thrusters 95/65 30 seconds rest 1 minute box jumps 24/20 30 seconds rest Metcon (AMRAP – Reps) With a 16 minute descending clock 3 rounds: 400 meter run 10 thrusters 95/65 10 pullups Then: Max effort box…
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CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) tabata 20/10 second work rest ratio, 8 intervals before rotating movements. 1 minute rest between movements. Score is lowest rep count per movement. Example.. TTB 7, HSPU 8, AS 12, PP 12, SDHP 6, =45 toes to bar hand stand push-ups (ab mat)…
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CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) Back squat 5-5-5-5-5 (20 minutes) Build to a 1×5 All 5 sets should be heavy. If you PR then add in extra performance. Metcon (Time) 5 rounds for time: 6 back squats 135/95 12 kb swings 53/35
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CrossFit Black Ridge – CrossFit Classes only at 9:30am and 4:30pm Monday View Public Whiteboard Metcon (Time) For time: Front squats 95/65 RXP135/95 12-11-10-9-8-7-6-5-4-3-2-1 Unbroken sets only, must sit down the bar between every set. 10 minute time cap Metcon (Time) For time: 25 power cleans 250 double unders 25 power cleans 3×1 singles RX…
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CrossFit Black Ridge – CrossFit View Public Whiteboard Barbara (Time) Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round*Modify by doing as a partner wod Barbara (Time) Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round*Modify by doing as…
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CrossFit Black Ridge – CrossFit class times at 9:30am and 4:30pm only View Public Whiteboard Metcon (Time) 12 days of Christmas 1 15 second hand stand hold RXP 1 muscle up 2 front squats 3 hang power cleans 4 dead lifts 5 over the bar burpees 6 pushups 7 wallballs 8 box jumps 20in 9…
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CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) emom for 20 minutes even- max rep wall balls odd- 10 burpees Score is total wall balls. Must complete 10 burpees every set to RX
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CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 6 rounds for time: 8 thrusters 4 wall walks 200m run RX 95/65 RXP 115/75 32 minute time cap