190729
CrossFit Black Ridge – CrossFit View Public Whiteboard Running Annie (Time) 50-40-30-20-10 Double Unders Sit-ups 400 meter run*25 minute time cap *2×1 singles
190727
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 9 minute AMRAP 15 WBs 5 DL 225/155 rest 9 minutes 9 minute AMRAP 15 box jumps 5 strict pull-ups
190726
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) E6M for 3 rounds 15/10 cal assault bike 15 clean and jerk RX 115/75 RXP 155/105 *score is combined time of 3 rounds. *go off bike in waves E90S *6 minute cap first 2 rounds *only RX/RXP if never hitting time caps
181215
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) For time: 100 Russian Swings 40 Sit-ups 100 KB SDLHP 40 Sit-ups 100 Goblet Squats 40 Sit-ups 100 KB alt Lunges 53/35 30 min CAP
190724
CrossFit Black Ridge – CrossFit Class times are 7:30am and 9:30am on the 24th. View Public Whiteboard Metcon (Time) For Time: Partner wod 100 double unders 60 thrusters 45/35 30 bar facing burpees 100 double unders 50 thrusters 75/55 25 bar facing burpees 100 double unders 40 thrusters 95/65 20 bar facing burpees 100 double…
190723
CrossFit Black Ridge – CrossFit Class times are 730AM and 930AM only Wednesday the 24th of July! View Public Whiteboard Back Squat (10 rep max) score single heaviest 1×10 Metcon (Weight) Back Squat 10x10x10 *score is bar weight of the 3 sets added together. example… 150lb+160lb+170= 480lbs
190722
CrossFit Black Ridge – CrossFit Class times are 730AM and 930AM only Wednesday the 24th of July! View Public Whiteboard Metcon (Time) E8M for 2 rounds 25/18 calorie row then: 15-12-9 -hang power snatch 95/65 -toes to bar *Score is combined time on both rounds *Time cap is 8 minutes on first round only *Go…
190720
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 5 Rounds 20 Box Jumps 24/20 20 Push-ups 20 KB Swings 53/35 20 Front Rack Lunges 95/65 20 Bar Facing Burpees30 min CAP
190719
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 3 rounds of: 1 minute wall balls 20/14 1 minute hollow rocks 1 minute sumo dead-lift high pulls 75/55 1 minute situps 1 minute rest
190718
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 3 rounds of: 400 meter run 2 minutes rest (each round) then: 50 overhead squats 95/65 30 chest to bar pullups *25 minute cap