150716
CrossFit Black Ridge – CrossFit coaches spend 15 minutes on group mobility View Public Whiteboard Metcon (Time) 3 Rounds 15 Calorie Row 25 Chest To Bar 50 Double Unders 1:00 Rest *Rest is included in total time
150715
CrossFit Black Ridge – CrossFit View Public Whiteboard CrossFit Games Open 11.2 (AMRAP – Rounds and Reps) 15-Minute AMRAP of: 9 Deadlifts, 155# / 100# 12 Push-ups 15 Box Jumps, 24″ / 20″
150714
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) emotm for 5 minutes 3 Hang Squat Cleans 135/95 Metcon (Time) 400 Meter Run 21 Hang Squat Cleans (115/75) 400 Meter Run 15 Hang Squat Cleans 400 Meter Run 9 Hang Squat Cleans *200 Meter Run Penalty Each Time The Bar is Dropped
150713
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) WOD 10 minute amrap 8 power snatch 95/65 30 double unders 5 bar over burpees rest 7 minutes then: STRENGTH emotm for 10 minutes 3 heavy front squats from the floorscore WOD only
150711
CrossFit Black Ridge – Saturday FREE CrossFit one class time at 7:30am only View Public Whiteboard Metcon (Time) Partner WOD For TIme: Surprise WOD, plan on getting wet and dirty!
150710
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds) emotm for 25 minutes 1 power clean 185/125 3 toes to bar 5 wall balls 20/14Score is completed rounds. If you fail under 10 minutes complete a 1 mile run and 50 wall balls. If you fail under 15 minutes complete a 1…
150709
CrossFit Black Ridge – CrossFit Coaches spend 12-15 minutes on mobility. View Public Whiteboard Metcon (Time) 800 meter Run 100 Squats 80 KB Swings 53/35 60 Push-Ups 40 Pull-Ups
150708
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) sprint wod 2 rounds 50 sit-ups 20 Russian twist 44/26 6 minute time cap Metcon (Time) 3 Rounds for time: 250m Row 12 Squat Snatches 115/75 21 Box Jumps 24/20
150707
CrossFit Black Ridge – CrossFit View Public Whiteboard Deadlift (build to a 1RM in 20 minutes) Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP 10 Burpees 8 HSPU (ab mat) 6 Dead Lifts 275/185
150706
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) E90 seconds for 5 rounds Build to a heavy Front Squat+Push Press+Thruster Metcon (Time) For Time: 100 thrusters 45/35 emotm 5 pullupsWOD starts with pullups