CrossFit Black Ridge – CrossFit One class at 7:30am, Bring a friend View Public Whiteboard Metcon (Time) Partner wod For Time: “Randy” 75 power snatches 75/55 then: “Double Elizabeth” 42-30-18 cleans 135/95 ring dips then: “Randy” 75 power snatches 75/55 partition reps as needed
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) Spend 15 minutes working on rope climb technique.wear long socks Metcon (AMRAP – Reps) 20 Minute AMRAP 55 box step ups 24/20 45 dead lifts ( body weight) 35 pullups 25 burpees 5 rope climbs
CrossFit Black Ridge – CrossFit No 5:30pm WOD’s on Thursday’s. Instead we are having our Mobility WOD, coached by Jared Jones! Come give your body some much needed rehab and mobility at 5:30pm! View Public Whiteboard Double unders 30/30 5 rounds (AMRAP – Reps) EMOTM for 5 minutes 30 Seconds on 30 off Double Unders…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) For total reps: E90S for 3 rounds 10 wall balls 20/14 then with remaning time: max reps squat cleans 95/65 rest 90 seconds E90S for 3 rounds 5 wall balls then with remaning time: max reps squat cleans 135/95 rest 90 secondsonly score…
CrossFit Black Ridge – CrossFit View Public Whiteboard Snatch (1 emotm for 10 minutes) 1 Snatch, squat or power Metcon (No Measure) In 15 Minutes 5×5 back squats Start 1st set at 50% and increase weight throughout
CrossFit Black Ridge – CrossFit Never miss a Monday! Summer is coming! Shed some fat and build that muscle! View Public Whiteboard Metcon (Time) 3 Rounds For Time: 400 meter run 20 shoulder to over head 95/65 rest 1 minute 15 minute time capPush hard on the runs! Metcon (Time) For Time: 400 meter run…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 7 Rounds: Rope Climbs 7-6-5-4-3-2-1 Thrusters (115/75) 2-4-6-8-10-12-14 Toes-to-Bar 21-18-15-12-9-6-3 Ground-to-Overhead (115/75) 2-4-6-8-10-12-14 Rx+ 135/95 35 minute Time Cap
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 2 rounds for total reps 3 minutes amrap 15 box jumps 24/20 15 kb swings 53/35 Rest 2 minutes 3 minute amrap 400 meter run Max reps double unders Rest 2 minutes 3 minute amrap 15 wall balls 20/14 15 calorie row Rest…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 3 rounds for time: 10 wall balls 5 burpees 72 foot bear crawl 6 minute time cap Distence is down to rig and back to wall. Metcon (AMRAP – Rounds and Reps) 18 minute amrap 60 air squats 40 burpees 20 hand stand pushups (ab…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) tabata 20/10 second work/rest ratio; rotate through movements 3 rounds: elbow plank side plank (right) side plank (left) hollow rocks leg lifts Metcon (AMRAP – Rounds and Reps) 12 minute amrap 12 toes to bar 6 power cleans 135/85 3 shoulder to overhead RXP…