CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 5 minute amrap 5 HSPU (level floor) 10 Dead lifts 225/155 15 Pull-ups Then Rest 5 minutes 5 minute amrap Max kB swings 53/35 *american swings, kB finishes vertical OH, elbows locked out with hip extended. *score is total reps
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) For time: 1 mile run 50 double unders rest 3 minutes 800 meter run 100 double unders rest 3 minutes 400 meter run 150 double unders *2×1 singles *30 minute cap
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) In under 30 minutes 5-5-5-5-5 Back Squats *5 heavy sets of 5 reps from the racks, score is the average of the 5 combined bar loads.
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) E2M for 6 rounds 3 touch and go power cleans *score is heaviest set of 3 Metcon (Time) 3 rounds for time: 12 power cleans 155/105 30 wall balls 20/14 *13 minute time cap
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 4 rounds each partner for time: In teams of 3-4 25/20 calorie row 10 front squats 95/65 10 push press 95/65 10 thrusters 95/65 * everyone starts from the rower and then moves to the barbell, as soon as first team member finishes the row…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) Snatch (squat) ladder 1-1-1-1-1-1-1-1-1-1 (10×1) Men 75-95-115-135-150-165-175-185-195-205 Women 55-65-75-85-95-105-115-125-135-145 *Score is heaviest cleared bar. Start at lightest bar for everyone, Go off in waves and take turns at bars as needed. RXP is clear an additional bar at 215/155 before the time cap. *30 minute…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) For total reps: (every second is a rep) Alternate helping each other load weight. 2 rounds of: 2 minute Weighted elbow plank 45/25lb plate. 2 rounds of: 1 minute Weighted hanging static knee hold 25/15lb plate. *Rest approx 2 minutes after each attempt.…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) For time: 10 burpees 15 over head squats 95/65 30 double unders Rest 1 minute 20 burpees 30 overhead squats 50 double unders Rest 1 minute 30 burpees 45 overhead squats 70 double unders *22 minute cap *2×1 singles
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 30 seconds on 30 seconds off for 10 minutes -even minutes box jumps 24/20 -odd minutes Dead lift 185/125 *score is total reps Metcon (Weight) At the 11 minute mark emom for 10 minutes: – 1 power clean *build throughout, score is heaviest…
CrossFit Black Ridge – CrossFit Memorial day “Murph” classes at 7:30 and 9:30am only View Public Whiteboard Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was…