CrossFit Black Ridge – CrossFit View Public Whiteboard CrossFit Games Open 14.4 (AMRAP – Reps) 14-Minute AMRAP: 60 Calorie Row 50 Toes-To-Bars 40 Wall-Ball Shots, 20# / 14# 30 Cleans, 135# / 95# 20 Muscle-upseveryone starts in waves off the rower
CrossFit Black Ridge – CrossFit View Public Whiteboard Annie (Time) 50-40-30-20-10 Double-unders Sit-ups15 minute time cap Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-upsDiane starts at the 20 minute mark.
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) E90S for 5 rounds 2 overhead squats build weight, score is heaviest from the floor Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#
CrossFit Black Ridge – CrossFit View Public Whiteboard Push Press (3 rep max) In 15 minutes E3M 3 push press for 5 cycles Take from the floor or rack Metcon (AMRAP – Reps) 12 minute amrap 60 burpees 75 situps -max reps shoulder to overhead 95/65 score is total reps
CrossFit Black Ridge – CrossFit Class times 5/6/930am and 430pm, No 530pm class Monday View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 6 minute amrap 1 power clean 2 hang power cleans 3 front squats 31 double unders RX 95/65 RXP 135/95 3×1 singles Metcon (Time) *Starts at 10 minute mark For Time: 31…
CrossFit Black Ridge – CrossFit View Public Whiteboard Badger (Time) Three Rounds for time of: 30 ‘Squat’ Cleans, 95# 30 Pull-ups Run 800 metersIn honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.To learn more about Badger click hereModify by doing it as…
CrossFit Black Ridge – CrossFit fun day friday! start the weekend right and make your training a priority today. View Public Whiteboard Metcon (AMRAP – Reps) 4 minute amrap Russian kb swings 53/35 rest 2 minutes 10 minute amrap 30 hang power snatches 75/55 20 wall balls 20/14 rest 2 minutes 4 minute amrap American…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 30 seconds work 1 minute rest for 4 rounds -max reps thrusters 95/65 Metcon (Time) For Time: 15 front squats 135/95 10 over the bar burpees 10 front squats 10 over the bar burpees 5 front squats 10 over the bar burpees cash…
CrossFit Black Ridge – CrossFit sign up at the box for your new hoodie! View Public Whiteboard Double unders 30/30 5 rounds (AMRAP – Reps) EMOTM for 5 minutes 30 Seconds on 30 off Double Unders Metcon (Time) 4 rounds for time 400 meter run 30 dub’s 15 goblet squats 53/35 2 rope climbs 3×1…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) 30 seconds on 30 seconds off for 3 rounds rotating stations each minute -bent over barbell rows -strict pullups -renegade dumbell rows Metcon (Time) 4 rounds for time: 60 seconds elbow plank 10 strict press 95/65 10 strict pullups