CrossFit Black Ridge – CrossFit Class times 5/6/930am and 430pm, No 530pm class Monday View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 6 minute amrap 1 power clean 2 hang power cleans 3 front squats 31 double unders RX 95/65 RXP 135/95 3×1 singles Metcon (Time) *Starts at 10 minute mark For Time: 31…
CrossFit Black Ridge – CrossFit View Public Whiteboard Badger (Time) Three Rounds for time of: 30 ‘Squat’ Cleans, 95# 30 Pull-ups Run 800 metersIn honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.To learn more about Badger click hereModify by doing it as…
CrossFit Black Ridge – CrossFit fun day friday! start the weekend right and make your training a priority today. View Public Whiteboard Metcon (AMRAP – Reps) 4 minute amrap Russian kb swings 53/35 rest 2 minutes 10 minute amrap 30 hang power snatches 75/55 20 wall balls 20/14 rest 2 minutes 4 minute amrap American…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 30 seconds work 1 minute rest for 4 rounds -max reps thrusters 95/65 Metcon (Time) For Time: 15 front squats 135/95 10 over the bar burpees 10 front squats 10 over the bar burpees 5 front squats 10 over the bar burpees cash…
CrossFit Black Ridge – CrossFit sign up at the box for your new hoodie! View Public Whiteboard Double unders 30/30 5 rounds (AMRAP – Reps) EMOTM for 5 minutes 30 Seconds on 30 off Double Unders Metcon (Time) 4 rounds for time 400 meter run 30 dub’s 15 goblet squats 53/35 2 rope climbs 3×1…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) 30 seconds on 30 seconds off for 3 rounds rotating stations each minute -bent over barbell rows -strict pullups -renegade dumbell rows Metcon (Time) 4 rounds for time: 60 seconds elbow plank 10 strict press 95/65 10 strict pullups
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) Ascending Ladder for 6 Minutes: 3 dead lifts 225/155 3 hspu (ab mat) 6 dead lifts 6 hspu 9 dead lifts 9 hspu… and so on rest minutes 6-10 Metcon (AMRAP – Reps) Ascending Ladder for 6 Minutes: 3 C&J 135/95 3 TTB…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 28 Minute Partner AMRAP One Partner Runs 200m while their partner AMRAPs. (Reps only count if they are performed while the partner is running. ) 0-7 Minutes Back Squats 75/55 7-14 Minutes Power Snatch 75/55 14-21 Minutes Overhead Forward Lunges 75/55 21-28 Minutes…
CrossFit Black Ridge – CrossFit fun day friday! View Public Whiteboard Metcon (Time) For time: 40 pullups 40 push press 95/65 40 situps 30 pullups 30 push press 30 situps 20 pullups 20 push press 20 situps 10 pullups 10 push press 10 situps
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 10 rounds for time 10 wall balls 20/14 10 kb swings 53/35 10 box jumps 24/20 step ups are RX RX Plus- if finished in under 20 minutes add 1 mile run included for time. 30 minute time cap