160310
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 3 rounds of: 400 meter run 20 kb swings 53/35 15 pull-ups 30 air squats rest 2 minutes score is slowest split
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CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) 3 rounds ( 6 minute time cap) 20 mountain climbers 15 situps 10 med ball v-ups Metcon (AMRAP – Reps) 7 minutes 7 wall balls 20/14 7 power snatches rest 3 minutes 7 minutes 14 pushups 14 over head alternating lunges 75/55 total reps,
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CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) emotm for 10 minutes 30 seconds on/off work rest ratio -even hspu (ab mat) -odd box jumps 24/20 Metcon (Time) For time: 30 clean and jerks 135/95 with 3 burpees emotm 3..2..1.. stars with 3 burpees
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CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) E3M for 5 cycles 30 seconds plank 10 seconds rest 30 seconds plank 1 squat clean 5 front squats *add weight throughout the FS Metcon (Time) 5 rounds for time 10 front squats 10 push press 50 double unders rest 30 seconds 115/75 3×1…
160305
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) Partner 25-Minute AMRAP 10 Deadlifts 185/125 10 Boxjumps 30/24 10 KB Swings 53/35 10 KB SDLHP 53/35 10 Burpees Partners alternate movements and perform all 10 reps before their partner.
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CrossFit Black Ridge – CrossFit View Public Whiteboard CrossFit Games Open 16.2 (AMRAP – Reps) 4-Minute AMRAP + Bonus Time of: 25 Toes To Bar 50 Double Unders Squat Cleans* *Round 1 – 15 @ 135# / 85# *Round 2 – 13 @ 185# / 115# *Round 3 – 11 @ 225# / 145# *Round…
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CrossFit Black Ridge – CrossFit Come watch the 16.2 launch at 6pm at the box, Those of you who want to take a run at it are welcome to at 7pm. View Public Whiteboard Metcon (AMRAP – Reps) For total reps: 0-5 minutes front squats 95/65 5-10 minutes box jumps 24/20 10-15 minutes push jerk…
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CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 10 rounds for time: 2 wall walks 10 kb swings 53/35 5 toes to bar 200 meter run 40 minute time cap
160301
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) EMOTM for 3 mins 5 DL 1min Rest to increase weight EMOTM for 3 mins 4 DL 1min Rest to increase weight EMOTM for 3 mins 3 DL 1 min Rest to increase weight EMOTM for 3 mins 2 DL TNG reps not allowed; must…
160229
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