170113
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 20 minute amrap 1 dead lift 5 toes to bar 10 burpees RX 245/155 RXP 315/205
170112
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) E4M for 5 cycles 20 kb swings 53/35 20 situps 3 position clean complex (power or squat) high hang+below knee+from floor build weight, score is heaviest complex
170111
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) Emom for 6 minutes Even- power snatch 75/55 Odd- box jumps 24/20 Rest 4 minutes 8 minute amrap 50 push-ups 75 air squats 100 second hand stand hold. Every second on the wall counts as a rep. Score is total reps
170110
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 5 rounds for time: 15 second hanging knee hold 30 second elbow plank 7 minute time cap Metcon (Time) For Time: 30 overhead squats 600 meter run 20 overhead squats 400 meter run 10 over head squats 200 meter run RX 95/65 RXP 135/95
160109
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) emom for 24 minutes 1st- max reps wall balls 20/14 2nd- 5 touch and go power clean and jerk 3rd- max reps pull-ups choose a light to moderate load, working with a push jerk technique. Score is total wall balls and pull-ups RX…
170107
CrossFit Black Ridge – CrossFit View Public Whiteboard Carse (Time) For Time: 21-18-15-12-9-6-3 Clean, 95# Double-Unders Deadlift, 185# Box Jumps, 24″ Begin each round with a 50 meter Bear crawl.In honor of U.S. Army Corporal Nathan B. Carse, 32, of Harrod, Ohio, died in Kandahar, Afghanistan, on February 8, 2011To learn more about Carse click…
170106
CrossFit Black Ridge – CrossFit Thanks for the huge start in 2017. Make sure you introduce yourself to someone you don’t know. Let’s make sure everyone feels welcomed to our CFBR family. View Public Whiteboard Metcon (AMRAP – Reps) 30 seconds on 30 seconds off, for 10 rounds -max effort burpeees Metcon (No Measure) In…
170105
CrossFit Black Ridge – CrossFit Thankful Thursday, have gratitude that you’re able to wake up every day and have the opportunities you do! View Public Whiteboard Metcon (Time) For Time: 5 rounds 15 second hand stand hold 15 hollow rocks 7 minute time cap Metcon (Time) 2 rounds for time: 15 ring dips (RXP 10…
170104
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 5 rounds for reps 1 minute strict press 75/55 1 minute kb swings 53/35 1 minute alternating forward lunges 1 minute rest
170103
CrossFit Black Ridge – CrossFit normal class schedule 5-6-9:30am and 4:30-5:30pm View Public Whiteboard Metcon (AMRAP – Reps) E30s for 10 minutes rotate movements 1st split: 1 hang squat clean at approx 75% 2nd split: a max set of unbroken toes to bar score is total toes to bar write barbell weight in comments Metcon…