CrossFit Black Ridge – CrossFit Thankful Thursday View Public Whiteboard Metcon (AMRAP – Reps) 5 rounds for max wall balls: 3 minutes work 2 minutes rest 2 rope climbs 10 burpees max effort wall balls 20/14 *go in waves off the ropes * each round you get a maximum of one minute time on the…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 5 rounds for time: 400 meter run 30 box jump over’s 24inch single arm kb overhead walking lunge 53/35 30 minute time cap *64 ft lunge, which is lunge 8 stall mats from wall to rig and back to wall each round. *hands can touch…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) For time: 20 pullups 15 squat snatches 95/65 Rest 1 minute 20 pullups 15 squat snatches 135/95 20 overhead squats 135/95 *Men RX’ing must take off 25’s and change to 45lbs plates Snatch (1 rep max) Spend remaining class hour building to a 1RM
CrossFit Black Ridge – CrossFit Never miss a Monday View Public Whiteboard Metcon (AMRAP – Reps) With a up clock: 5 rounds of: 1 minute on 1 minute off 35 double unders Max thrusters 95/65 *score is total thrusters *2×1 singles Metcon (AMRAP – Reps) At the 15 minute mark: 5 minute amrap of: 9…
CrossFit Black Ridge – CrossFit View Public Whiteboard () Metcon (AMRAP – Reps) Minutes 1-4 Run 400 meters Max effort box jumps 24/20 Minutes 4-8 Run 400 meters Max effort clean and jerk 135/95 Minutes 8-12 Run 400 meters Max Effort KB Swings 53/35 Minutes 12-16 Run 400 meters Max effort clean and jerk Minutes…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) For Time: 50 over head squats 95/65 50 push-ups 100 situps 50 hang power snatches 95/65 50 push-ups 22 minute time cap
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) For Time: 45 air squats 45 dead lifts 135/95 rest 2 minutes 45 front rack lunges 95/65 45 air squats rest 2 minutes then: 50-40-30-20-10 kb sumo dead lift high pull 53/35 alternating forward lunges
CrossFit Black Ridge – CrossFit View Public Whiteboard CrossFit Games Open 17.1 (Time) For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50 snatches 15 burpee box jump-overs M: 50-lb. dumbbell / 24-in. box F: 35-lb. dumbbell /…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) E90S for 10 rounds 2 power cleans (singles) *build to heaviest set Metcon (Time) For Time: cash in: 400 med ball run 20/14 then 5 rounds for time: 3 power cleans 185/125 1 rope climb cash out: 400 med ball run 20/14 15 minute time…
CrossFit Black Ridge – CrossFit Never miss a Monday! View Public Whiteboard Metcon (Time) With a up clock: 3 Rounds For Time: 1 minute hand stand hold 20 sit-ups 10 front squats 95/65 40 double unders 12 minute time cap 2×1 singles Metcon (AMRAP – Reps) At the 12 minute mark: emom for 6 minutes…