CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 9 min AMRAP 6 Hang Power Cleans 9 Front Squats 12 Push Press Rest 6 mins 6 min AMRAP 6 Push-ups 6 Hang Power Snatch 6 OH Alt. Lunges Rest 3 mins 3 min AMRAP 10 burpees 200 m Run Max effort DUs
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) emom for 10 minutes 5 touch and go dead lifts +5 toes to bar *Share a bar if possible *Score is lightest single barbell load Metcon (AMRAP – Reps) 12 minute amrap 50 toes to bar 50 dead lifts 135/95 50 box jumps 24/20
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) With a up clock: E2M for 4 rounds 20 second knee raise ring holds 30 seconds hand stand hold then: Max effort Russian kb swings 53/35 *Knee’s above hip crease with arms locked out is standard. *accumulate 30 seconds * Score is total…
CrossFit Black Ridge – CrossFit yoga at 7am View Public Whiteboard Metcon (Time) 3 Rounds of: 10 wall balls 20/14 30 double unders 10 pull-ups rest 4 minutes rest then: 3 Rounds of: 10 wall balls 30 double unders 10 power clean and jerks 135/95 *25 minute cap
CrossFit Black Ridge – CrossFit View Public Whiteboard CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP – Reps) Complete AMRAP in 7 minutes of: 3 Thrusters, 100#/ 65# 3 Chest-To-Bar Pull-ups 6 Thrusters, 100#/ 65# 6 Chest-To-Bar Pull-ups 9 Thrusters, 100#/ 65# 9 Chest-To-Bar Pull-ups 12 Thrusters, 100#/ 65# 12 Chest-To-Bar Pull-ups 15…
CrossFit Black Ridge – CrossFit Class runs from 7-9am Saturday. Come give 18.5 a try! We will run heats every 15 minutes as needed. View Public Whiteboard CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP – Reps) Complete AMRAP in 7 minutes of: 3 Thrusters, 100#/ 65# 3 Chest-To-Bar Pull-ups 6 Thrusters, 100#/…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) In 15 minutes: Build to a heavy bar complex of: 2 back squats 2 overhead squats 1 hang squat snatch *Take weight from the floor Metcon (Time) For time: 20 back squats 20 overhead squats 20 hang squat snatch 20 overhead squats 20 back squats…
CrossFit Black Ridge – CrossFit Open announcement at 6pm of 18.5, come hang out and watch it if you’d like to. View Public Whiteboard Metcon (Time) 4 rounds for time: 28 alternating box step-ups 20 inch 24 dumbbell hang clean and jerks 50/35 20/16 calorie row *25 minute cap *athlete must complete 6 clean and…
CrossFit Black Ridge – CrossFit come try yoga at 7am View Public Whiteboard Metcon (No Measure) tabata 20/10 second work/rest ratio: alternate movements every interval for 3 rounds. -elbow plank -right side elbow plank -left side elbow plank -flutter kick -situps Metcon (AMRAP – Reps) For reps: 1 minute of pull-ups 2 minutes of hand…