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-upsGo off the rowers in waves every 4 minutes.
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) Core 3 rounds for time 20 situps 15 hollow rocks 10 barbell wipers 95/65 6 minute time cap Metcon (AMRAP – Rounds and Reps) 10 minute amrap 30 sumo dead lift high pulls 8 toes to bar 12 box jumps 24/20 95/65
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) E2M for 7 rounds 10 wall balls 20/14 5 H/R pushups 2 squat clean Increse barbell weight throughout working on speed under the bar and receiving with fast elbows. Metcon (Weight) E90S for 10 rounds 3 burpee pullups 1 squat clean Score is total…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 0-11:00 Complete 4-8-12-16-20 of: Clean and Jerk (95/65) Toes to Bar * If you DNF the 120 reps by 11:00 do not continue; instead perform 100 situps and 100 burpees. 11:00-19:00 3-6-9-12-15 Clean and Jerk (115/75) Situps * If you DNF the 90…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) In 10 minutes with a partner complete 3×10 glute ham raises each 3×20 partner med ball situps Metcon (Time) 5 rounds for time 2 wall walk 36 ft bear crawl (wall to rig) 25 alternating kb lunges 53/35 10 hspu (ab mat) 25 minute…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) emotm for 5 minutes 3 TnG power snatches Metcon (Time) 4 rounds for time: 50 dub’s 1 minute plank 10 power snatches 95/65 10 pull-ups RX Plus 135/95 RX Plus C2B
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 2 rounds for max reps 3 minutes burpee box jump overs 24/20 2 minute rest 2 minutes max reps wall balls 2 minute rest 1 minute max reps toes to bar 2 minutes rest after second round cash out with a max effort…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) 2 Rounds 20 wall balls 20 dead lifts 135/95 90 seconds rest Super sets (all reps unbroken with little to no rest transition. Metcon (Time) 3RFT 21 Dead Lifts 15 Front Squats 9 Shoulder to Overhead 155/105 18 minute time cap
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) emotm for 5 minutes 1 power clean 1 push press 1 over head squatBuild to a heavier weight then the Metcon. Work on technique here. Metcon (AMRAP – Rounds) “Over Head Chief” Max rounds in 3 minutes of: 3 Power Cleans 6 Push-ups 9…
CrossFit Black Ridge – CrossFit One class at 9:30 Closed Friday and Saturday 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 killed…