CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) sprint wod 200 meter run 30 power snatches 95/65 rest exactly 5 minutes sprint wod 3 rounds 10 pull-ups 10 over head squats 95/65 rest exactly 5 minutes sprint wod 250 meter row 30 dead lifts 225/145 go in waves off the rowers if neededscore…
CrossFit Black Ridge – CrossFit Coaches spend 10-12 minutes on mobility. All work WILL be counted by a partner. So one athlete will work and one will count reps for all three AMRAPS View Public Whiteboard CrossFit Games Open 12.1 (AMRAP – Reps) 7-Minute AMRAP of: Burpees to a 6″ target Metcon (AMRAP – Reps)…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) “2015 Master’s Chipper” 1,000 Meter Run 25 Power Cleans (135/95) 25 Box Jump Overs (24/20) 25 Chest to Bar Pull-Ups 50 Wallballs (20/14) 25 Chest to Bar Pull-Ups 25 Box Jump Overs (24/20) 25 Power Cleans (135/95)30 minute time cap Step up and over’s acceptable…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) Teams of 3 Row 10K *Athletes change every 250m
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP 30 Clean and Jerks 95/65 30 Wall Balls 20/14 21 Clean and Jerks 135/95 30 Wall Balls 15 Clean and Jerks 155/105 30 Wall Balls 9 Clean and Jerks 185/125 30 Wall Balls Rest 5 minutes then from…
CrossFit Black Ridge – Saturday FREE CrossFit One Saturday class at 7:30am View Public Whiteboard Metcon (Time) partner wod, with one partner working at a time, partition the reps in any order you would like. 100 wall ball 100 SDHP 100 power cleans 100 front rack lunges 100 pullups 1000 dub’s 95/65
CrossFit Black Ridge – CrossFit Only 1 class Friday at 7AM!! Happy 24th of July! View Public Whiteboard Zimmerman (AMRAP – Rounds and Reps) 25-Minute AMRAP of: 11 Chest-To-Bar Pull-ups 2 Deadlifts, 315# 10 Handstand Push-upsIn honor of U.S. Marine Corps First Lieutenant James R. Zimmerman, 25, of Aroostook, Maine, died on November 2, 2010To…
CrossFit Black Ridge – CrossFit coaches spend 12-15 minutes on mobility View Public Whiteboard Metcon (AMRAP – Reps) 7 minute AMRAP 10 med ball v-ups 20/14 10 push-ups 10 jumping lunges rest 3 minutes 7 minute AMRAP 10 burpees 10 get-up sit-ups 10 pistols (5R/5L)
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) Strength 4 rounds E90S Bar Complex: 3 Power Cleans 3 Front Squats 3 Shoulder To OverHead Use a challenging weight that bar complex can be unbroken, Use around 65/70% of 1RM Power Clean. Looking for technique over load here. Metcon (Time) 3 Rounds For Time:…
CrossFit Black Ridge – CrossFit View Public Whiteboard Hang Snatch (5×2) E90S for 5 rounds Build to single heaviest double Metcon (Time) 400 Meter Run 21 Hang Squat Snatch (95/65) 400 Meter Run 15 Hang Squat Snatch 400 Meter Run 9 Hang Squat Snatch *200 Meter Run Penalty Each Time The Bar is Dropped