CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 30on 30off for 5 minutes -situps -hollow rocks- -situps -med ball v-ups -situps Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Dead Lift 225/145 HSPU (ab mat) 25 double unders after each round, including finishing with double unders after final rep of HSPU 3×1 single
CrossFit Black Ridge – CrossFit coaches spend 15 minutes on group mobility View Public Whiteboard Metcon (Time) 5 rounds of: 5 toes to bar 10 pushups 15 air squats then: 1 mile run 100 ft handstand walk (RX plus) then: 5 rounds of: 5 toes to bar 10 pushups 15 air squatsIf the sidewalk is…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) NFT: In under 12 minutes 12 reps snatch balance 95/65 20 reps bench press 95/65 20 calorie row 20 push press 95/65 20 kb swings 44/35 Isabel (Time) For Time: 30 Snatches, 135# / 95#
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) emotm for 12 minutes even- 15 wall balls odd- 30 second strict pullupsTo Rx you have to complete all 15 WB’s each round, then add strict pull-ups to total rep count. Metcon (Time) 21-15-9 back squats 185/125 burpee pull-ups (weight from floor)
CrossFit Black Ridge – CrossFit Shelly Howard spotlight- I have always been unhappy with my body even from when I was a little girl. I was always a larger build than other girls my age. I was never really fat throughout my life until I started having kids. Even though I exercised regularly I was…
CrossFit Black Ridge – Saturday FREE CrossFit View Public Whiteboard Metcon (Time) Partner wod 100 box step ups 20 inch 100 meter partner carry 100 hang squat cleans 95/65 100 meter partner carry 200 double unders 100 meter partner carry 100 front rack lunges 95/65 100 meter partner carry 100 box step ups 3×1 singlespartition…
CrossFit Black Ridge – CrossFit View Public Whiteboard Deadlift (spend 12 minutes building to a T&G 5RM) Coaches run a descending clock and hold class to 12 minutes. Metcon (AMRAP – Reps) TABATA 20 seconds on 10 seconds off for 8 intervals. Rest 1 minute between movements. -Dead Lift 155/105 -Calorie Row -Wall Balls 20/14…
CrossFit Black Ridge – CrossFit coaches spend 15 minutes on group mobility View Public Whiteboard Metcon (Time) For Time: 25 Strict Presses (95/65) 25 Strict Presses (65/45) 25 Strict Presses (45/35) Every time you break you have a 200 meter run penalty. Switching weight is considered a “break” so there are 2 200m runs built…
CrossFit Black Ridge – CrossFit View Public Whiteboard Angie (Time) For Time: 100 pullups 100 pushups 100 situps 100 air squats
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) Paused Front Squats 5 reps E2M for 4 rounds choose weight that elbows stay high and chest stays up. TECHNIQUE FIRST! Metcon (Time) 5 Rounds For Time: 10 Front Squats 95/65 10 KB SDHP 53/35 10 KB Thrusters 53/35 (5R-5L) (RX PLUS 135/95 FS)