CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) Snatch (squat) ladder 1-1-1-1-1-1-1-1-1-1 (10×1) Men 75-95-115-135-150-165-175-185-195-205 Women 55-65-75-85-95-105-115-125-135-145 *Score is heaviest cleared bar. Start at lightest bar for everyone, Go off in waves and take turns at bars as needed. RXP is clear an additional bar at 215/155 before the time cap. *30 minute…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) For total reps: (every second is a rep) Alternate helping each other load weight. 2 rounds of: 2 minute Weighted elbow plank 45/25lb plate. 2 rounds of: 1 minute Weighted hanging static knee hold 25/15lb plate. *Rest approx 2 minutes after each attempt.…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) For time: 10 burpees 15 over head squats 95/65 30 double unders Rest 1 minute 20 burpees 30 overhead squats 50 double unders Rest 1 minute 30 burpees 45 overhead squats 70 double unders *22 minute cap *2×1 singles
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 30 seconds on 30 seconds off for 10 minutes -even minutes box jumps 24/20 -odd minutes Dead lift 185/125 *score is total reps Metcon (Weight) At the 11 minute mark emom for 10 minutes: – 1 power clean *build throughout, score is heaviest…
CrossFit Black Ridge – CrossFit Memorial day “Murph” classes at 7:30 and 9:30am only View Public Whiteboard Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 8 Min AMRAP 5 Single Arm DB Snatch (L) 5 Single Arm Hang SqCl Thruster (L) 5 Single Arm DB Snatch (R) 5 Single Arm Hang SqCl Thruster (R) 50/35 Rest 8 min 8 Min AMRAP 6 Push-ups 9 Jumping Goblet Squats 26/35…
CrossFit Black Ridge – CrossFit Fun day Friday! Murph Monday at 7:30am and 9:30am only Kids class starts Tuesday the 28th, Still a few spots available. View Public Whiteboard Metcon (Time) 5 minute handstand hold *every break in hold perfom 20 front rack lunges 75/55, including after finishing the 5 minute hold. *20 minute time…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 2 Rounds for time: 50 double unders (2×1 singles) 200 meter farmer carry w/25/15lb plate & 53/35kb at the 200 meter mark perform 10 burpees 15 front squats 135/95 Cash out included for time: 2 minute dead bar hang *17 minute time cap
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) For Time: 5 rounds of: 10 shoulder to overhead 95/65 6 toes to bar then: 5 rounds of: 10 shoulder to overhead 115/75 6 toes to bar *14 minute time cap
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) For time: Clean speed ladder 10-8-6-4-2 Men 115-135-155-185-205 Women 75-85-105-125-145 * 6 minute time capHeats of two F/F and M/M athletes going off every two minutes. If you cannot complete the ladder your score is 6 minutes and put the total number of reps completed…