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CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 50-40-30-20-10 Hang Power Snatch 45/35 Air Squats Dub’s RX Plus 75/55 3×1 singles
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CrossFit Black Ridge – CrossFit coaches spend 15 minutes on mobility View Public Whiteboard Metcon (Time) 2 rounds for time 1 mile run 40 back squats 40 push press 95/65 35 minute time cap
150805
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 4 rounds of: 1 minute calorie row 1 minute bar facing burpees 1 minute pull-ups 1 minute front rack lunges 95/65 30 seconds rest between movements
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CrossFit Black Ridge – CrossFit Haley Clay spotlight WOD CrossFit is that part of my life which allows me to focus on me. I started CrossFit back in September of 2012. As a former gymnast, I was intrigued at how CrossFit uses several gymnastics movements. CrossFit gave me that fun, competitive and friendly environment that…
150803
CrossFit Black Ridge – CrossFit View Public Whiteboard Double unders 30/30 5 rounds (AMRAP – Reps) EMOTM for 5 minutes 30 Seconds on 30 off Double Unders Push-up 5 Minute AMRAP (AMRAP – Reps) 5 Minute AMRAP Push-ups Metcon (Time) 8 Rounds For Time: 8 Wall Balls 20/14 8 KB Swings 53/44
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CrossFit Black Ridge – Saturday FREE CrossFit View Public Whiteboard Metcon (Time) As a partnership complete the following reps. Split evenly. 80 Deadlifts #225/135 50 Burpees 70 Cleans #135/85 100 Pushups 60 Toes to Bar 150 Situps 50 Thrusters #115/85 200 Double-Unders 35 minute time cap Rx+ Rep Scheme (Must use Rx weight) 100 DL,…
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CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) sprint wod 200 meter run 30 power snatches 95/65 rest exactly 5 minutes sprint wod 3 rounds 10 pull-ups 10 over head squats 95/65 rest exactly 5 minutes sprint wod 250 meter row 30 dead lifts 225/145 go in waves off the rowers if neededscore…
150730
CrossFit Black Ridge – CrossFit Coaches spend 10-12 minutes on mobility. All work WILL be counted by a partner. So one athlete will work and one will count reps for all three AMRAPS View Public Whiteboard CrossFit Games Open 12.1 (AMRAP – Reps) 7-Minute AMRAP of: Burpees to a 6″ target Metcon (AMRAP – Reps)…
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CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) “2015 Master’s Chipper” 1,000 Meter Run 25 Power Cleans (135/95) 25 Box Jump Overs (24/20) 25 Chest to Bar Pull-Ups 50 Wallballs (20/14) 25 Chest to Bar Pull-Ups 25 Box Jump Overs (24/20) 25 Power Cleans (135/95)30 minute time cap Step up and over’s acceptable…
150728
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) Teams of 3 Row 10K *Athletes change every 250m