CrossFit Black Ridge – CrossFit One class at 9:30 Closed Friday and Saturday 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 killed…
CrossFit Black Ridge – CrossFit View Public Whiteboard Double unders 30/30 5 rounds (AMRAP – Reps) EMOTM for 5 minutes 30 Seconds on 30 off Double Unders Metcon (AMRAP – Reps) emotm for 21 minutes 1st-15 wall balls 2nd- 10 dead lifts 225/155 3rd- 10 toes to bar Wod has a possibility of 245 total…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 30 Power Snatches 30 Clean and Jerks 30 Thrusters 95/65 135/95 RX PLUS
CrossFit Black Ridge – CrossFit Normal class schedule Monday View Public Whiteboard Metcon (No Measure) strength E2M for 5 cycles kb complex: 2 Turkish get-ups (1R/1L) 4 goblet squats 6 kb thrusters (3R/3L) choose your own weight kb Metcon (AMRAP – Reps) 8 minute amrap 14 goblet squats 53/35 14 pullups rest 3 minutes 8…
CrossFit Black Ridge – CrossFit One class at 9:30am. Have a Merry Christmas. We are closed Friday and Saturday. View Public Whiteboard Metcon (Time) For Time: 100 burpees 80 wall balls 20/14 60 toes to bar 40 calorie row 1 mile run (RX PLUS) 40 minute time cap
CrossFit Black Ridge – CrossFit 12 Days of Christmas Wod. Normal class schedule Wednesday View Public Whiteboard Metcon (Time) Performed like the song 40 minute time cap 1st clean and jerk 95/65 RXP 115/75 2nd burpees 3rd pullups RXP C2B 4th kb swings 53/35 5th push ups RXP ring dips 6th situps 7th thrusters 95/65…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) E90S for 8 cycles 1 squat cleanscore is single heaviest lift Metcon (Time) 3 rounds 6 squat cleans 155/105 35 dub’s 200 meter run 3×1 singles
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 21-15-9 thrusters 45/35 pullups 21-15-9 thrusters 75/55 bar facing burpees 21-15-9 thrusters 95/65 situps rest exactly 3 minutes between amrap’s 30 minute time cap
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) Jingle “Bells” For Time Bar”bells” 115/75 10 Complexes 1 Complex = 12 DL, 8 Hg Clns, 4 S2O (complexes must be unbroken without dropping the bar) Kettle”bells” 100 KB Swings 53/35 50 Alt KB Snatch Rx+ Santa’s Sleigh Sled Push Anytime during the workout, you…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 30 air squats 40 double unders 30 air squats 80 double unders 30 air squats 120 double unders 50 pullups 50 back squats 135/95 30 minute time cap