170407
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 10 rounds for time: 5 dead lifts 225/155 10 over the bar burpees 15 box step ups 20 inch 30 minute time cap
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CrossFit Black Ridge – CrossFit Margaux Alvarez is coaching 9:30am Thursday. Come say hello and wish her good luck at regionals this year. View Public Whiteboard Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups
170405
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 30 seconds on 60 seconds off for 5 rounds max reps thrusters 95/65 Metcon (Time) 21-15-9 thrusters 95/65 sit-ups *2 rope climbs after each set
170404
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) Partner wod,alternating entire rounds sharing one barbell 6 rounds (3 each) 15 double unders 5 front squats 95/65 RX then: 6 rounds 30 double unders 4 front squats 135/95 RX then: 6 rounds 45 double unders 3 front squats 165/115 RX then: alternating single reps…
170403
CrossFit Black Ridge – CrossFit Never miss a Monday! View Public Whiteboard Metcon (No Measure) E90s for 5 rounds 10 hand release push-ups 10 alternating kb lunges 53/35 Metcon (AMRAP – Rounds and Reps) 10 minute amrap 10 hand stand pushups 15 front rack alternating lunges 95/65
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CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 25 Minute Partner AMRAP a) 10 KB Swings 53/44 b) 10 Pullups a) 10 Boxjumps 24/2o b) 10 Burpees ab) 100 foot bear crawl