CrossFit Black Ridge – CrossFit Bring a friend for free Wednesday! View Public Whiteboard Metcon (AMRAP – Reps) emom for 5 rounds 30 seconds max burpees 30 seconds rest Metcon (AMRAP – Rounds and Reps) 15 minute amrap Cash in: 100 pushups In the remaining time: 10 pullups 50 double-unders 3×1 singles Score is rounds…
CrossFit Black Ridge – CrossFit View Public Whiteboard () Metcon (Weight) 3 rounds 1st minute 15 wallballs 20/14 2nd minute 15 wall balls 3rd minute 15 wall balls 4th-5th minute bar complex of 3 dead lifts, 3 hang power cleans. Build to heavist complex, Only RX if all rounds of wall balls are completed. Metcon…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 3 rounds for time: 30 sec bar hanging knee raise holds 30 seconds elbow plank 30 seconds high plank 30 situps 10 minute time cap Metcon (Time) 3 rounds for time 10 squat clean and jerks 135/95 400 meter run
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 5 RFT: 40-20-10-20-40 Deadlift 135/95 V-ups KB Swings 53/35 Hand-Release Pushups *35-minute Time Cap Rx+ 185/125 DL and Get-up Sit-ups in place of V-ups.
CrossFit Black Ridge – CrossFit Happy 40th Birthday Jayme! Thank you for yoir service! View Public Whiteboard Metcon (AMRAP – Reps) “Jayme Turner” 20 minute amrap 20 power cleans 95/65 30 burpees 40 shoulder to overhead 95/65 50 wall balls 20/14 60 pullups 70 situps (270 reps per round)
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 3 rounds for time: 15 box jumps 24/20 200 meter run 8 minute time cap Metcon (Time) 3 rounds for time: 400 meter run 45 double unders 5 wall walks 10 calorie row 3×1 singles
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) Strength For max reps: 20 seconds on 40 seconds off for 5 rounds -front squats RX 115/75 RXP 155/105 Metcon (Time) For Time: 9-15-21 front squats 95/65 bar facing burpees toes to bar
CrossFit Black Ridge – CrossFit View Public Whiteboard The CrossFit Total (Total Weight) You have 50 minutes to accomplish all the lifts. Come early to warm up.
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) E30S for 6 minutes (12 rounds) 1 squat snatch Work on mechanics and speed. Metcon (AMRAP – Rounds and Reps) 6 minute amrap 3 squat snatch 7 wall balls 20/14 then: rest 4 minutes at the 10 minute mark RXP 135/95 RX 95/65 Randy…
CrossFit Black Ridge – CrossFit View Public Whiteboard Partner Cindy (AMRAP – Rounds and Reps) 25 Minute AMRAP 5Pullups 10 mPushups 15 Squats Alternate complete rounds