170822
CrossFit Black Ridge – CrossFit View Public Whiteboard The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cyclesTake a look at your last performance.
170821
CrossFit Black Ridge – CrossFit Never miss a flippin Monday! View Public Whiteboard Metcon (Time) with a up clock: 3 rounds for time: 8 thrusters 95/65 25 double unders 5 minute time cap 2×1 singles Metcon (AMRAP – Reps) At the 5 minute mark: 5 rounds of: 30 seconds on 30 seconds off max thrusters…
170819
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) For time: 40 Toes to Bar 30 Deadlifts 135/95 20 Over the bar burpees Rest 2 minutes 30 Toes to bar 20 Deadlifts 225/145 10 Over the Bar Burpees Rest 2 minutes 20 Toes to Bar 10 Deadlifts 315/195 5 Over the Bar Burpees 30…
170818
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 3 rounds: 3 minute amraps perform: 60 second elbow plank 30 second hanging static knee hold then: max box jumps 24/20 *step ups are not rx Rest 3 minutes 3 rounds: 3 minute amraps perform: 60 second elbow plank 30 second wall sit…
170817
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 15-12-9 clean and jerk 200 meter run rest 4 minutes 15-12-9 shoulder to overhead 200 meter run *20 minute time cap *RX 135/95 *run after each set Metcon (No Measure) Cash Out: Accumulate 2 minutes total hand stand hold on open floor or against wall.
170816
CrossFit Black Ridge – CrossFit View Public Whiteboard Front Squat (1×10) In 20 minutes build to a 10 rep max from the rack Metcon (Time) 2 rounds for time: 12 front squats 135/95 (185/125 RXP) 22 pull-ups 4 bar muscle ups (RXP only) 8 minute time cap
170815
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) With a up clock: emom for 16 minutes 1st -20 situps 2nd -15 kettle bell swings 53/35 3rd – 40 double unders 4th- 15 jumping back squats 45/35 2×1 singles Metcon (AMRAP – Reps) at the 20 minute mark: 5 minute amrap 150 double…
170814
CrossFit Black Ridge – CrossFit never miss a Monday! View Public Whiteboard Metcon (AMRAP – Reps) 8 min emom rotate movements each minute for 2 rounds: 1st-15 wall balls 20/14 2nd- 10 hang power cleans 3rd- 12 front rack forward alternating lunges 4th- max rep thrusters in 40 seconds RX 115/75 *score is total thrusters…
170812
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) PArtner workout for time 1000 meter run 100 pullups 800 meter run 80 toes-to-bar 600 meter run 60 pullups 400 meter run 40 toes to bar both partners run each run, split reps as desired. 35 minute time cap
170811
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) 3 rounds of: 30 seconds paused dead lift hold 225/155 30 seconds rest 30 seconds hand stand hold 30 second rest Metcon (AMRAP – Rounds and Reps) At the 8 minute mark: 6 minute amrap 4 dead lifts 225/155 8 hand stand pushups 12…