CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 8 Min AMRAP 5 Single Arm DB Snatch (L) 5 Single Arm Hang SqCl Thruster (L) 5 Single Arm DB Snatch (R) 5 Single Arm Hang SqCl Thruster (R) 50/35 Rest 8 min 8 Min AMRAP 6 Push-ups 9 Jumping Goblet Squats 26/35…
CrossFit Black Ridge – CrossFit Fun day Friday! Murph Monday at 7:30am and 9:30am only Kids class starts Tuesday the 28th, Still a few spots available. View Public Whiteboard Metcon (Time) 5 minute handstand hold *every break in hold perfom 20 front rack lunges 75/55, including after finishing the 5 minute hold. *20 minute time…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 2 Rounds for time: 50 double unders (2×1 singles) 200 meter farmer carry w/25/15lb plate & 53/35kb at the 200 meter mark perform 10 burpees 15 front squats 135/95 Cash out included for time: 2 minute dead bar hang *17 minute time cap
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) For Time: 5 rounds of: 10 shoulder to overhead 95/65 6 toes to bar then: 5 rounds of: 10 shoulder to overhead 115/75 6 toes to bar *14 minute time cap
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) For time: Clean speed ladder 10-8-6-4-2 Men 115-135-155-185-205 Women 75-85-105-125-145 * 6 minute time capHeats of two F/F and M/M athletes going off every two minutes. If you cannot complete the ladder your score is 6 minutes and put the total number of reps completed…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 5 minute amrap 20 wall balls 20/14 10 burpee pullups 20 box jumps 24/20 rest 5 minutes Metcon (Time) At the 10 minute mark: For Time: 75 wall balls *every break is 5 burpee pullups and 5 box jumps, after 75th wb still…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 25 minute amrap In teams of 3-4 Row 3000 meters (splits of 250 meters) then: with one partner working at a time: 100 Box step-ups 24/20 holding a dumbell 35/25 100 H/R pushups *partition reps as needed, score is total BSU & PU
CrossFit Black Ridge – CrossFit View Public Whiteboard 1-Mile Run (Time) Max Effort 1-Mile Run Metcon (Time) Rest exactly 5 minutes after run then perform: 30 burpees 5 minute elbow plank *every break in plank is 5 burpees *score is total time including the run and rest after *30 minute time cap
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 10 Rounds For time: 12 deadlifts 9 hang power cleans 6 push jerks *20 minute time cap *95/65 *use round counter
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) emom for 5 rounds 25 double unders (1×1 singles) 3 unbroken power cleans 3 unbroken back squats *choose weight Metcon (AMRAP – Reps) 12 minute amrap 3 rounds of: 50 double unders (2×1 singles) 30 sit ups 15 back squats 135/95 then: -max power…