CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) For Time: 20 over head squats 95/65 20 toes to bar 15 over head squats 15 toes to bar 10 over head squats 10 toes to bar 5 over head squats 5 toes to bar 5 alternating front rack lunge 95/65 5 toes to bar…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 20-10-5 kb swings 53/35 hspu (ab mat) back squats 135/95 Then: Back Squat (Build to a 1×5 max from the rack.) Until the 35 minute mark
CrossFit Black Ridge – CrossFit Bring a friend for free Wednesday! View Public Whiteboard Metcon (AMRAP – Reps) emom for 5 rounds 30 seconds max burpees 30 seconds rest Metcon (AMRAP – Rounds and Reps) 15 minute amrap Cash in: 100 pushups In the remaining time: 10 pullups 50 double-unders 3×1 singles Score is rounds…
CrossFit Black Ridge – CrossFit View Public Whiteboard () Metcon (Weight) 3 rounds 1st minute 15 wallballs 20/14 2nd minute 15 wall balls 3rd minute 15 wall balls 4th-5th minute bar complex of 3 dead lifts, 3 hang power cleans. Build to heavist complex, Only RX if all rounds of wall balls are completed. Metcon…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 3 rounds for time: 30 sec bar hanging knee raise holds 30 seconds elbow plank 30 seconds high plank 30 situps 10 minute time cap Metcon (Time) 3 rounds for time 10 squat clean and jerks 135/95 400 meter run
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 5 RFT: 40-20-10-20-40 Deadlift 135/95 V-ups KB Swings 53/35 Hand-Release Pushups *35-minute Time Cap Rx+ 185/125 DL and Get-up Sit-ups in place of V-ups.
CrossFit Black Ridge – CrossFit Happy 40th Birthday Jayme! Thank you for yoir service! View Public Whiteboard Metcon (AMRAP – Reps) “Jayme Turner” 20 minute amrap 20 power cleans 95/65 30 burpees 40 shoulder to overhead 95/65 50 wall balls 20/14 60 pullups 70 situps (270 reps per round)
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 3 rounds for time: 15 box jumps 24/20 200 meter run 8 minute time cap Metcon (Time) 3 rounds for time: 400 meter run 45 double unders 5 wall walks 10 calorie row 3×1 singles
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) Strength For max reps: 20 seconds on 40 seconds off for 5 rounds -front squats RX 115/75 RXP 155/105 Metcon (Time) For Time: 9-15-21 front squats 95/65 bar facing burpees toes to bar
CrossFit Black Ridge – CrossFit View Public Whiteboard The CrossFit Total (Total Weight) You have 50 minutes to accomplish all the lifts. Come early to warm up.