150819
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 3 rounds 1 minute max reps double unders 90 seconds restscore is total reps Metcon (Time) 5 Rounds for time: 10 Power Cleans 135/95 10 Burpees
150818
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) E2M for 4 rounds Thruster ladder MenRX 95/115/135/155/185 WomenRX 65/75/95/105/125Score is total completed reps. You get one attempt at each weight each round. Metcon (Time) FT: 15 – 10 – 5 Thrusters (155/105) Chest to bar pull-ups Bar Muscle-Ups (RX plus option)
150817
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) emotm for 5 minutes perform a bar complex of: 2 deadlift 2 hang clean 2 front squat 2 push jerk 135/95 Metcon (Time) For Time: 30 deadlift 30 hang clean 30 front squat 30 push jerk 30 unbroken Dub’s 15 minute time cap 135/95…
150814
CrossFit Black Ridge – Saturday FREE CrossFit View Public Whiteboard Metcon (AMRAP – Reps) In 25 minutes, perform as many reps as possible with a partner: 5-10-15-20-25-30……… Deadlift (135/95) Over-the-bar-Burpees Toes-to-Bar (Rx+ HSPU after the T2B) Split reps any way.
150814
CrossFit Black Ridge – CrossFit Freaking Friday! View Public Whiteboard Metcon (Time) For Time: 30 bicep curls 45/35 30 back squats 135/95 1 mile run 20 back squats 155/105 1 mile run 10 back squats 185/125 30 bicep curlsweight from the floor
150813
CrossFit Black Ridge – CrossFit coaches spend 15 minutes on mobility View Public Whiteboard Metcon (AMRAP – Reps) E2M for 5 cycles 45 second plank Max effort TTBScore is total TTB. Metcon (Time) For time: 200 meter wall ball carry 20/14 50 OH alternating barbell lunges 45/35 200 meter wall ball carry 20/14
150812
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 5RFT: 15 KB Swings 53/44 30 Dub’s Rest Exactly 5 minutes then: 100 Thrusters 75/55 500 Meter Row
150811
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) With a 35 minute descending clock: For total combined weight: 1 RM Dead Lift 1 RM Front Squat 1 RM Bench PressIn any order you choose.
150810
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) E2M for 5 Rounds 5 Strict Pull-ups 5 Squat CleansYou choose the barbell weight to make this challenging. Metcon (Time) Cash In: 25 Pull-ups 21-15-9 Squat Cleans 95/65 Burpees (25lb plate) Cash out: 25 Pull-ups RX Plus 135/95 & C2B
150808
CrossFit Black Ridge – Saturday FREE CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 40 Minute Running “Cindy” Complete as many rounds in 40 minutes: 5 Pull-ups 10 Push-ups 15 Squats 200m Run Each person will complete 1 whole round before switching. Rx+ wear a vest.