170520
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) Partner Wod alternate reps as needed 50 hand stand pushups 40 squat snatches 30 ring dips 20 wall walks 30 ring dips 40 squat snatches 50 hand stand pushups RX 95/65
170519
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 3 Rounds For Time: 40 wall balls 20/14 50 situps 60 kb swings 53/35 RXP 70/53 KB 35 minute timecap
170518
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) For time: 60 second hand stand hold 10 toes-to-bars 10 sumo deadlifts 185/125 60 second hand stand hold 12 toes-to-bars 12 sumo deadlifts 60 second hand stand hold 14 toes-to-bars 14 sumo deadlifts 60 second hand stand hold 16 toes-to-bars 16 sumo deadlifts RXP is…
170517
CrossFit Black Ridge – CrossFit View Public Whiteboard Double unders 30/30 5 rounds (AMRAP – Reps) EMOTM for 5 minutes 30 Seconds on 30 off Double Unders Metcon (Time) 3 rounds for time: 50 double unders 20 single arm alternating DB snatches 10 burpees over the dumbell 50/35 dumbbell 3×1 singles
170516
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) In under 20 minutes For weight: 10-8-6-4-2 Front Squats from the rack Scoring example: 10 reps@150lbs 8reps@175lbs 6reps@200lbs 4 reps @225lbs 2 reps@250lbs for a total barbell loads of: 1,000lb s Metcon (AMRAP – Rounds and Reps) 5 minute amrap 5 front squats 135/95 (from…
170515
CrossFit Black Ridge – CrossFit Never miss a freaking Monday!! View Public Whiteboard Metcon (AMRAP – Rounds and Reps) RX option 25 minute amrap 1,200-m run Then: 4 handstand push-ups (ab mat) 8 pull-ups 12 squats score is total rounds and reps of the triplet Metcon (AMRAP – Rounds and Reps) RX Plus option **Regional…
170513
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 25 Minute Partner AMRAP Alternate Movements: 6 Power Cleans 135/95, 155/115 Rx+ 7 KB SDLHP 53/44, 70/53 Rx+ 8 KB Swings 53/44, 70/53 Rx+ 9 Burpees 1 Rope Climb
170512
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 5 rounds for time: 9 thrusters 95/65 35 double unders 200 meter run 1 minute rest after every round 1×3 singles
170511
CrossFit Black Ridge – CrossFit Thankful Thursday. View Public Whiteboard Metcon (Weight) E3M for 7 rounds 2 touch and go dead lifts build throughout and share a bar if possible score is heaviest double start about 50-60% Metcon (AMRAP – Rounds and Reps) 8 minute amrap 7 dead lift 275/175 30 second hand stand hold…
170510
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 5 rounds for time: 9 power cleans 135/95 6 hspu RX-ab mat RXP-4 inch defecit 3 bar muscle ups 25 minute time cap modify bar mu with options: a)6 C2B b)9 pull-ups c) 12 ring rows