170405
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 30 seconds on 60 seconds off for 5 rounds max reps thrusters 95/65 Metcon (Time) 21-15-9 thrusters 95/65 sit-ups *2 rope climbs after each set
170404
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) Partner wod,alternating entire rounds sharing one barbell 6 rounds (3 each) 15 double unders 5 front squats 95/65 RX then: 6 rounds 30 double unders 4 front squats 135/95 RX then: 6 rounds 45 double unders 3 front squats 165/115 RX then: alternating single reps…
170403
CrossFit Black Ridge – CrossFit Never miss a Monday! View Public Whiteboard Metcon (No Measure) E90s for 5 rounds 10 hand release push-ups 10 alternating kb lunges 53/35 Metcon (AMRAP – Rounds and Reps) 10 minute amrap 10 hand stand pushups 15 front rack alternating lunges 95/65
170401
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 25 Minute Partner AMRAP a) 10 KB Swings 53/44 b) 10 Pullups a) 10 Boxjumps 24/2o b) 10 Burpees ab) 100 foot bear crawl
170331
CrossFit Black Ridge – CrossFit Fun day Friday! View Public Whiteboard Metcon (AMRAP – Reps) 20 minute amrap 100 second hand stand hold 75 double unders 50 power cleans 135/95 25 front squats 135/95 *250 reps per round
170330
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 5 rounds for time: 400 meter run 21 dead lifts 185/125
170329
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 7 minute amrap 15 kb swings 53/35 15 sit-ups rest exactly 3 minutes 7 minute amrap 15 alternating dumbbell snatches 50/35 15 toes to bar score is total reps:
170328
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) E30S for 10 minutes 1 squat clean and jerk at 70% Metcon (Time) 3 rounds for time: 3 bar complexes of: 1 squat clean + 3 front squats + 1 jerk then: 15 box jumps 24/20 RX 115/75 RXP 155/105 10 minute time cap
170327
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 5 minute amrap 2 minute elbow plank Then: Max effort Knee to Elbow with remaining time: Metcon (AMRAP – Reps) 2 ROUNDS FOR REPS: 2 minute amrap -burpees rest 2 minutes 2 minute amrap -hang power snatches 95/65 rest 2 minutes 2 minute…
170325
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 25 minute partner AMRAP 100 burpees 100 box jumps 100 pushups 100 pullups Split reps in any way. One person working at a time.