CrossFit Black Ridge – CrossFit Normal class schedule 5/6/9:30AM-4:30/5:30PM View Public Whiteboard Metcon (AMRAP – Reps) 3 minute amrap Burpees (25lb plate) rest 3 minutes 3 minute amrap Power Cleans 115/75 rest 3 minutes 8 minute amrap 100 Kettle Bell Swings 53/35 and with remaining time Push Jerks 115/75 rest 3 minutes 1 attempt at…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 2 Rounds For Time: 1st Round: 30 Clean and Press 95/65 30 Squat Snatch 75/55 50-40-30-20-10 Double Unders Sit Ups 2nd Round: 30 Clean and Jerk 95/65 30 Power Snatch 75/55 50-40-30-20-10 Double Unders Sit Ups Rx+: 115/75 on all Barbell reps 40 Minute Timecap…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) Three girls (partner wod) Elizabeth 21-15-9 Clean, 135# / 95# Ring Dips Isabel 30 Snatches, 135# / 95# Karen 150 Wall-Ball Shots, 20# / 14 partition reps as needed
CrossFit Black Ridge – CrossFit One class at 7:30am happy turkey day! View Public Whiteboard Metcon (Time) partner wod “Gut Busta” share reps as needed 50 burpee box step ups 50 box step ups with one 53/35kb 50 box jumps 100 thrusters 95/65 50 toes to bar 50 wall ball situps with partner 50 partner…
CrossFit Black Ridge – CrossFit class times are 9:30 & 4:30 only View Public Whiteboard Metcon (AMRAP – Reps) 15 minute amrap 200 meter farmer carry 45/25 30 alternating over head lunges 45/25 15 plyo push-ups 45/25 Then: minutes 18-22nd max effort hang power cleans 135/95Add 45 reps per round during the amrap to total…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) emotm for 30 minutes!! 30 seconds on 30 sconds off all movements. Minutes 0/5:00 kb swings 53/35 Minutes 5:00/10:00 situps Minutes 10:00/15:00 pull-ups Minutes 15:00/20:00 goblet squats 53/35 Minutes 20:00/25:00 double unders Minutes 25:00/30:00 Russian twist (25/15lb plate) singles divided 3×1
CrossFit Black Ridge – CrossFit never miss a Monday! View Public Whiteboard Metcon (AMRAP – Reps) In a 11:00 Minute Window: 1 Mile Run + Max Clean and Jerk in remaining time 3:00 Minute Rest In a 8:00 Window: 800 Meter Run + Max Power Snatch in remaining time 3:00 Minute Rest In a 4:00…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) With a partner, split reps anyway you want for 30 minutes of: 60 Cal Row 50 Toes 2 Bar 40 hspu 30 Power Cleans 135/95 20 Muscle Ups* (Bar or Ring) 30 Power Cleans 40 hspu 50 Toes to Bar Rx+ 2 Butt-to-Butt…
CrossFit Black Ridge – CrossFit Dave Howard benefit wod and dinner. Starts at 5pm. Only one class today. Happy 2 year anniversary to us! View Public Whiteboard Metcon (AMRAP – Reps) Partner wod Partners alternate doing entire rounds. 2 rounds each of: 12 front rack lunges 95/65 12 toes to bar Then 2 rounds each…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 4 minute amrap’s 400 meter run then with remaining time max reps kb swings 53/35 rest 2 minutes repeat cycle 3 more rounds doing 2nd-air squats 3rd-double unders 4th-pushups