150518
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) E3M x 7 Rounds 7 Deadlift (245/165) 40 Double Unders 200 Meter RunScore is slowest round. If you cant make a 3 minute round then skip the next round. 3×1 singles
150516
CrossFit Black Ridge – Saturday FREE CrossFit View Public Whiteboard Metcon (Time) Partner Chipper: Divide and complete work with a partner. 400 Double Unders (3/1) 100 Box Jumps (30/24) 100 Pushups or 50 HSPU (Rx+) 100 Wall Balls 800 Meter Run 20 Bar or Ring Muscle Ups (Rx+) 25 Minute Time-Cap
150515
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 25 Minute AMRAP 10 Calorie Row 20 C2B Pull-ups 30 Power Snatches 40 Front Squats 100 Double Unders 75/55 3×1 singles
150515
CrossFit Black Ridge – Saturday FREE CrossFit View Public Whiteboard ()
150514
CrossFit Black Ridge – CrossFit coaches spend 10 minutes on group mobility. View Public Whiteboard Metcon (AMRAP – Reps) emotm for 8 minutes even- 30 seconds alternating pistols odd- 30 seconds ring dips Metcon (Time) 30-20-10 Overhead Squat 95/65 RX Plus 135/95 Push-ups 12 minute time cap
150513
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 30 on 30 off for 6 rounds of even-wall balls 20/14 odd-box jumps 24/20 Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups
150512
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) emotm for 10 minutes 1 Clean Build to a heavy power clean or squat. Metcon (Time) For Time: 25 Back Squats (135/95) 25 Cleans (185/125) 25 Deadlifts (275/175)
150511
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) Strength E90S for 5 sets “5 Thrusters” 1st round 75/55 2nd 95/65 3rd 115/85 4th 135/95 5th 155/105Try to share a barbell with a partner. Metcon (Time) 5 Rounds for Time 200 Meter KB Carry 53/35 20 Burpees (25 lb plate) 25 minute…
140509
CrossFit Black Ridge – Saturday FREE CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 30 Minute AMRAP: 20 calorie row 10 hanging power cleans 10 front rack lunges 10 Over-the-bar burpess 50 Double-unders Rx Weight 115/75 Rx+ Weight 135/95 Score is for total reps (100 per round)
150508
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 30on 30off for 5 minutes -situps -hollow rocks- -situps -med ball v-ups -situps Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Dead Lift 225/145 HSPU (ab mat) 25 double unders after each round, including finishing with double unders after final rep of HSPU 3×1 single