170519
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 3 Rounds For Time: 40 wall balls 20/14 50 situps 60 kb swings 53/35 RXP 70/53 KB 35 minute timecap
170518
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) For time: 60 second hand stand hold 10 toes-to-bars 10 sumo deadlifts 185/125 60 second hand stand hold 12 toes-to-bars 12 sumo deadlifts 60 second hand stand hold 14 toes-to-bars 14 sumo deadlifts 60 second hand stand hold 16 toes-to-bars 16 sumo deadlifts RXP is…
170517
CrossFit Black Ridge – CrossFit View Public Whiteboard Double unders 30/30 5 rounds (AMRAP – Reps) EMOTM for 5 minutes 30 Seconds on 30 off Double Unders Metcon (Time) 3 rounds for time: 50 double unders 20 single arm alternating DB snatches 10 burpees over the dumbell 50/35 dumbbell 3×1 singles
170516
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) In under 20 minutes For weight: 10-8-6-4-2 Front Squats from the rack Scoring example: 10 reps@150lbs 8reps@175lbs 6reps@200lbs 4 reps @225lbs 2 reps@250lbs for a total barbell loads of: 1,000lb s Metcon (AMRAP – Rounds and Reps) 5 minute amrap 5 front squats 135/95 (from…
170515
CrossFit Black Ridge – CrossFit Never miss a freaking Monday!! View Public Whiteboard Metcon (AMRAP – Rounds and Reps) RX option 25 minute amrap 1,200-m run Then: 4 handstand push-ups (ab mat) 8 pull-ups 12 squats score is total rounds and reps of the triplet Metcon (AMRAP – Rounds and Reps) RX Plus option **Regional…
170513
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 25 Minute Partner AMRAP Alternate Movements: 6 Power Cleans 135/95, 155/115 Rx+ 7 KB SDLHP 53/44, 70/53 Rx+ 8 KB Swings 53/44, 70/53 Rx+ 9 Burpees 1 Rope Climb
170512
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 5 rounds for time: 9 thrusters 95/65 35 double unders 200 meter run 1 minute rest after every round 1×3 singles
170511
CrossFit Black Ridge – CrossFit Thankful Thursday. View Public Whiteboard Metcon (Weight) E3M for 7 rounds 2 touch and go dead lifts build throughout and share a bar if possible score is heaviest double start about 50-60% Metcon (AMRAP – Rounds and Reps) 8 minute amrap 7 dead lift 275/175 30 second hand stand hold…
170510
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 5 rounds for time: 9 power cleans 135/95 6 hspu RX-ab mat RXP-4 inch defecit 3 bar muscle ups 25 minute time cap modify bar mu with options: a)6 C2B b)9 pull-ups c) 12 ring rows
170509
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) emom for 15 minutes 5 minutes of: High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press 5 minutes of: High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk 5 minutes of: High Hang Squat…