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CrossFit Black Ridge – CrossFit View Public Whiteboard The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles
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CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) For Max Reps: 0-10 Minute: 1 Mile Run + Max Clean and Jerk (135/95) in remaining time 10-13 Minute: Rest 13-20 Minute: 800 Meter Run + Max Power Snatch (115/75) in remaining time 20-23 Minute: Rest 23-27 Minute: 400 Meter Run + Max…
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CrossFit Black Ridge – CrossFit No women WOD at 7:30 tonight View Public Whiteboard Metcon (AMRAP – Reps) Tabata 8 intervals of each movement, 20/10 work rest ratio. -Hole Sit Goblet Squats 53/35 -Double UndersScore is total Dub’s One minute rest between movements Metcon (AMRAP – Reps) 3 rounds for max reps 1 minute max…
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CrossFit Black Ridge – Saturday FREE CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 30 Minute Partner AMRAP: Cash_In 1600m run 10 Power Cleans 10 Wall Balls (20/14) 10 Burpees One partner completes all 10 reps of one exercise and alternates every set of 10 reps. Up to the 15-minute mark the Power Clean weight…
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CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) E90S for 6 sets 3 T&G CleansScore is heaviest set. Add weight throughout. Metcon (AMRAP – Reps) 6 minute amrap 10 Power Cleans 135/95 10 Strict Pullups Rest 3 minutes then: 6 minute amrap 10 Front Squats 135/95 10 Toes to Barscore is total reps.…
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CrossFit Black Ridge – CrossFit Coaches spend 15 minutes on group mobility. View Public Whiteboard Metcon (Time) 4 rounds for time 300 meter row 30 box jumps overs 20 inch 30 wallballs 20/14 25 minute time capStep up and overs are RX
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CrossFit Black Ridge – CrossFit View Public Whiteboard Barraza (AMRAP – Rounds and Reps) 18 Minute AMRAP of: 200m Run 9 Deadlifts, 275# 6 Burpee Bar Muscle-upsIn honor of U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, CA, died on March 18, 2006To learn more about Barraza click hereModify burpee bar muscle ups with-…
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CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) For max Reps 30 on 30 off for 10 minutes even-ring dips odd-box jumps 30/24inch Back Squat (1-1-1-1-1) spend 20 minutes building to a 1rep max
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CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) 2 rounds of 40sec on 20sec off -flutter kick -superman -hollow hold Metcon (AMRAP – Reps) Complete as many reps as possible in 8 minutes of: Strict Shoulder Press 75/55 Each time you break perform 50 Dub’s Rest 4 minutes Complete as many reps…
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CrossFit Black Ridge – Saturday FREE CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 30 Minute Partner AMRAP Mins 1-5; 15-20-ME Ground to Overhead Mins 5-10;20-25-ME Hang Cleans Mins 10-15; 25-30 ME Shoulder to Overh Weight 95/65 One partner runs 400m while their parnter AMRAPS movements outlined above. Partners alternate and switch at the completion…