151007
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 10 rounds for time: 200 meter run 10 wall balls 20/14 10 kb swings 53/35 2 ring muscle ups (RX Plus) 35 minute time cap
151006
CrossFit Black Ridge – CrossFit Free 4:30 WOD for any local Crossfit athletes that would like to support Lara, Teague and Reece. View Public Whiteboard Metcon (No Measure) E90S for 5 cycles 1 snatch 2 over head squats 3 chest to bar Build to a heavier weight then you will use in the Josh Fitts…
151005
CrossFit Black Ridge – CrossFit Never Miss a Monday!!! View Public Whiteboard Metcon (AMRAP – Reps) 6 minute amrap 12 power cleans 135/95 6 H/R push-ups 12 air squats REST 4 minutes 6 minute amrap 12 power cleans 95/65 6 hspu (ab mat) 12 air squats after the metcon the strength wod starts exactly 5…
151003
CrossFit Black Ridge – Saturday FREE CrossFit Class at 7:30 AM only. Go support our athletes running the ST George Marathon! View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Partner Wod 25 minute amrap Cash in 800 meter run 30 KB swings 53/35 40 push-ups 50 KB sumo dead lift high pull 53/35 Partition…
151002
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) Fun day Friday! Tabata 20 seconds on 10 seconds off for 8 intervals before moving onto the next station. 1 minute rest between movements. Score is total reps. power snatch 75/55 box step ups 20/24 calorie row pull-ups back squat 75/55
151001
CrossFit Black Ridge – CrossFit coaches spend 10-15 minutes on mobility View Public Whiteboard CrossFit Games Open 14.5 (Time) For Time: 21 Thruster, 95#/65# 21 Bar Facing Burpees 18 Thruster, 95#/65# 18 Bar Facing Burpees 15 Thruster, 95#/65# 15 Bar Facing Burpees 12 Thruster, 95#/65# 12 Bar Facing Burpees 9 Thruster, 95#/65# 9 Bar Facing…