CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) E90S for 4 rounds 5 OHS *build to a set heavier then you will use during ‘Josh” Josh (Time) 21 Overhead Squats, 95# 42 Pull-ups 15 Overhead Squats, 95# 30 Pull-ups 9 Overhead Squats, 95# 18 Pull-upsIn honor of SSG Joshua Hager, United States…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 30-Minute Partner AMRAP Cashin: 8x400m Run (partners alternate running until each has run 4×400) then… With remaining time AMRAP 5 Wall-walks 5 Body-blasters (Burpee-Pullup-T2B) 10 Floor-Wipers Divide work however you want. Run does not count toward score.
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 50-40-30-20-10 front squats 75/55 sit-ups *200 meter run after each round
CrossFit Black Ridge – CrossFit coaches spend 12-15 minutes on mobility View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 6 Minute AMRAP 4 ring dips 8 box jumps 24/20 Rest 3 Minutes 6 Minute AMRAP 12 wall balls 20/14 22 double unders 3×1 singlesscore is total combined rounds and reps
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 5 rounds of “Cindy” 5 pull-ups 10 push-ups 15 squats THEN: Baby “Fran” 12-9-6 thrusters 95/65 pull-ups THEN: 2 Rounds of “Helen” 400 Meter run 21 Kettle Bell swings 53/35 12 pull-ups 30 minute time cap
CrossFit Black Ridge – CrossFit View Public Whiteboard Power Clean (1 Rep Max) Build to a 1 rep max in 20 minutes Metcon (Time) For time: 30 Power Cleans at 70%
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) E2M for 6 rounds 3 Dead Liftsbuild to heaviest 3 rep touch and go Metcon (Time) 3 rounds for time: 12 dead lifts 225/155 24 single arm kettle bell jerks 53/3512 jerks each arm
CrossFit Black Ridge – Saturday FREE CrossFit View Public Whiteboard Metcon (Time) For Time: 2.5 Mile Run rest 6 minutes 3 Rounds of: 15 Thrusters 115/75 10 Bar over Buprees 50 minute time cap
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) Snatch Ladder E2M for 4 Rounds Men 75/95/115/135/155 Women 55/65/85/95/105Looking for technique over lead here. One attempt at each weight. Squat Snatch or Power Snatch is acceptable. Metcon (Time) 21-15-9 Power Snatch 95/65 Pullups RX plus option Power Snatch 135/95 C2B Pullups
CrossFit Black Ridge – CrossFit coaches spend 15 minutes on mobility View Public Whiteboard Metcon (No Measure) Shane’s Tummy Time emotm for 5 minutes 20 seconds hollow rocks 20 second elbow plank Metcon (Time) 5 rounds for time: 15 box jumps 24/20 10 hand stand pushups (ab mat) 200 meter run 22 minute time cap