150630
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 21-15-9 Dead Lift 225/145 Evil Wheels or 3×1 situps 400 Meter Run
150629
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) In 12 minutes perform 3×8 back squats, looking for 3 heavy sets but not necessarily a 1×8 maxUse squat racks if needed. Score single heaviest set. Metcon (Time) For Time: 10-15-20-25 pull-ups wall balls dub’sTo RX WOD Dub’s must be unbroken each set.
150627
CrossFit Black Ridge – Saturday FREE CrossFit Only one class Saturday! 7:30AM only View Public Whiteboard Lumberjack 20 (Time) 20 Deadlifts, 275# Run 400m 20 Kettlebell swings, 70# Run 400m 20 Overhead Squats, 115# Run 400m 20 Burpees Run 400m 20 Chest-To-Bar Pull-ups Run 400m 20 Box Jumps, 24″ Run 400m 20 Dumbbell Squat Cleans,…
150626
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 5 minute amrap pushups Metcon (Time) FT: 5 wall walks 10 ring dips 20 power snatch 400 meter run 40 box jumps 400 meter run 20 power snatch 10 ring dips 5 wall walks 95/65 PS 24/20 BJ
150625
CrossFit Black Ridge – CrossFit coaches spend 10 minutes on mobility View Public Whiteboard Metcon (AMRAP – Reps) 2 Rounds of: 2 Minutes -kb snatch 2 Minutes -kb swings 2 Minutes -air squats 2 Minutes -toes to bar 2 Minutes -calorie row1 minute rest between movements kb weight is 53/35 kb snatch switch arms every…
150624
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 5 rounds for time bar complex: (unbroken 115/75) 4 front squat 4 push jerk 4 over head squat then 30 situps cash out: included for time 30 front squats 115/75The bar may rest on your neck when transitioning from the PJ to OHS If you…
150623
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds) RX WOD E2M for 20 minutes 3 dead lifts 225/145 5 power cleans 135/95 7 burpees RX Plus WOD E2M for 20 minutes 3 dead lifts 315/205 5 power cleans 185/125 7 burpeesscore is total rounds completed
150622
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) emotm for 8 minutes 30on/30off even-back squat 135/95 odd-strict pull-ups Metcon (Time) For Time: 40 Hang Power Cleans 155/105 150 Dub’s 40 Chest to bar pullups3×1 singles
150620
CrossFit Black Ridge – Saturday FREE CrossFit No Saturday morning classes. Throwdown starts at 5PM We have added a youth division for anyone who would like to participate. View Public Whiteboard Metcon (AMRAP – Reps) 15 Minute AMRAP Advanced Division Partner WOD Cash in 6 rounds of: 4 Cleans 205/135 6 HSPU Partners alternating entire…
150619
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 6 x 400 meter run Exactly 2 minutes rest between splits. Score is slowest round.