CrossFit Black Ridge – CrossFit Margaux Alvarez will be coaching our 9:30 am class. Come show her our Black Ridge community spirit! She’s a great coach, you won’t want to miss it. View Public Whiteboard Metcon (AMRAP – Reps) E2M for 5 rounds 30 seconds hand stand hold 30 seconds rest 30 second hang power…
CrossFit Black Ridge – CrossFit View Public Whiteboard Back Squat (10 reps@50% 8@60% 6@70% 4@80% 2@90% 1rep max) Share squat racks or group in 3’s from the floor. 25 minute time cap. Metcon (AMRAP – Rounds and Reps) 7 minute amrap 7 thrusters 115/75 7 toes to bar
CrossFit Black Ridge – CrossFit Labor day schedule is 6am and 9:30am classes only View Public Whiteboard Metcon (Time) For Time: 15 clean and jerks 15 burpees rest 1 minute 30 clean and jerks 30 burpees rest 1 minute then 45 wall balls 20/14 Run 200M every WB break before finishing. RX 95/65 RXP 135/95
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 25 Minute AMRAP: 50 Dubs (3/1 Singles) 400m Run with Medball (20/14) 3 (each side) Turkish Get Up 44/26 2 Barbell Complex : 4 DL, 3 HPC, 2 PJ 115/75# 1 Rope Climb Rx+ 135/95, and legless rope climbs
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 10 rounds for time: 4 over head squats 5 hand stand pushups (ab mat) 6 pullups RX 95/65 RXP 135/95 & C2B pullups first over OHS can be a squat snatch 30 minute time capFun day Friday
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 30 seconds on 30 seconds off for 8 minutes even- dead lifts 185/125 odd-hand release pushups score is total reps Metcon (Time) 3 Rounds For time: 400 meter run 12 dead lifts 24 hand release pushups RX 185/125 RXP 275/185