CrossFit Black Ridge – CrossFit Happy Leap year! Never miss a once every 4 year wod opportunity. View Public Whiteboard Metcon (Weight) E90S for 5 bar complex of: 2 hang power cleans 2 push press Build weight througout, score is heaviest complex. Metcon (Time) 50-40-30-20-10 hang power cleans 95/65 wall balls 30 minute time cap
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) For Time: Run 400 50 Situps 50 Pushups Run 800 40 Situps 40 Pushups Run 1600 30 Situps 30 Pushups Rx+ Running and Pushups with a weighted vest.
CrossFit Black Ridge – CrossFit If you are signed up for the open , you must have a judge count your reps. View Public Whiteboard CrossFit Games Open 16.1 (AMRAP – Reps) 20 Minute AMRAP 25 Ft OH Walking Lunge 95#/65# 8 Bar Facing Burpees 25 Ft OH Walking Lunge 8 C2B Pull-Ups *Jump over…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 8 rounds for time: 25 double unders 15 situps 15 wall balls 20/14 30 seconds rest Score is total time including the rest RX PLUS is unbroken reps, If you trip a Dub, you can restart. Wall balls must also be unbroken. 3×1 singles
CrossFit Black Ridge – CrossFit Crossfit Open starts Thursday. Make sure and sign up asap at crossfit.com First workout will launch Thursday evening at 6pm and Friday’s classes will do 16.1 View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 25 minute amrap “Patti” 10 calorie row 20 box step ups 20in 30 kb swings…
CrossFit Black Ridge – CrossFit View Public Whiteboard Shoulder Press (5-5-5-5-5) build to a 5 rep max over 5 sets Back Squat (10-10-10-10-10) build to a 10 rep max over 5 sets
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 4 minute AMRAP 30 Lateral Barbell Burpees, Max Snatches (75/55) in Remaining Time Rest 4:00 4 minute AMRAP 20 Lateral Barbell Burpees, Max Snatches (115/75) in Remaining Time Rest 4:00 4 minute AMRAP 10 Lateral Barbell Burpees, Max Snatches (135/95) in Remaining Time…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) For Time: 10 hspu (RX Plus strict) 20 pullups (RX Plus C2B) 30 dead lifts 155/105 (RX Plus 225/155) 400 meter run 50 pushups 400 meter run 30 dead lifts 155/105 (RX Plus 225/155) 20 pullups (RX Plus C2B) 10 hspu (RX Plus strict) 30…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) Strength 3 rounds 1 minute ME front squats 135/95 1 minute ME ring dips 30 seconds rest between movements RX Plus ( muscle up into ring dips) Metcon (AMRAP – Reps) 10 minute AMRAP with emotm 2 burpees 30 double unders 7 hang…