CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 28 Minute Partner AMRAP One Partner Runs 200m while their partner AMRAPs. (Reps only count if they are performed while the partner is running. ) 0-7 Minutes Back Squats 75/55 7-14 Minutes Power Snatch 75/55 14-21 Minutes Overhead Forward Lunges 75/55 21-28 Minutes…
CrossFit Black Ridge – CrossFit fun day friday! View Public Whiteboard Metcon (Time) For time: 40 pullups 40 push press 95/65 40 situps 30 pullups 30 push press 30 situps 20 pullups 20 push press 20 situps 10 pullups 10 push press 10 situps
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 10 rounds for time 10 wall balls 20/14 10 kb swings 53/35 10 box jumps 24/20 step ups are RX RX Plus- if finished in under 20 minutes add 1 mile run included for time. 30 minute time cap
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 3 rounds for reps: 2 minutes work/1 minute rest Run 200 meters then: max reps overhead squats 75/55 Metcon (AMRAP – Reps) 3 rounds for reps: 1 minute hspu (ab mat) 1 minute ring dips 1 minute overhead squats 95/65 rest 1 minute…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) minutes 0-10 build to 3 rep TnG dead lift minutes 10-20 build to a 3 rep TnG power clean score is total weight of both bars at the 22 minute mark: Metcon (AMRAP – Rounds and Reps) 6 minute amrap 15 dead lifts 8 power…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 3 rounds for reps 5 minute amrap 25 toes to bar 70 double unders -max reps squat cleans rest 2 minutes RX 95/65 RXP 135/95 score is total squat cleans 3×1 singles
CrossFit Black Ridge – CrossFit Open gym from 5am-7pm, No classes View Public Whiteboard Metcon (Time) 5 rounds for time 20 box jumps 24/20 10 ground to overhead 400 meter run step ups ok RX 95/65 RXP 135/95
CrossFit Black Ridge – CrossFit Open gym from 5am-7pm, No classes View Public Whiteboard Metcon (Time) 3 rounds for time: 20 calorie row 30 kb swings 53/35 20 wall balls 20/14
CrossFit Black Ridge – CrossFit No classes Thursday-Friday-Saturday CFBR beach trip! View Public Whiteboard Metcon (Time) 2 rounds for time: 15 front squats 30 pullups 15 push press 135/95 At the 15 minute mark perform second metcon Metcon (Time) For time: 30 thrusters RX 95/65 RXP 135/95
CrossFit Black Ridge – CrossFit No classes Thursday-Friday-Saturday. CFBR beach trip! View Public Whiteboard Metcon (Weight) in 7 minutes: 5 sets 2 “snatch grip dead lifts” build heavier then current 1RM snatch rest 2 minutes in 10 minutes 5 sets 2 “snatch balance” build to heaviest double Score is heaviest double snatch balance. Add in…