CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 25 Minute AMRAP Increase 1 repetition each round for 25 minutes. (1-1-1, 2-2-2, 3-3-3, 4-4-4…) Power Clean and Jerk 135/95 Body Blasters (Burpee-Pullup-Toe2Bar) Hand Stand Pushups
CrossFit Black Ridge – CrossFit 7:30&9:30am classes View Public Whiteboard Metcon (Time) For Time: 6 rounds 7 hang power snatches 95/65 7 overhead squats Then 6 rounds 15 kb swings 53/35 15 sit-ups
CrossFit Black Ridge – CrossFit Happy Thanksgiving, Thank you for the community we’ve created! I love you all. Thanks for your love and commitment to CFBR!! Class times are 7:30 and 9:30am only! View Public Whiteboard Metcon (Time) For time: “Gobble Wobble” cash in: 800m run 5 rounds: 80 double unders 15 thrusters 95/65 cash…
CrossFit Black Ridge – CrossFit 2017 reminder only do one afternoon class pre thanksgiving View Public Whiteboard Metcon (Time) speed wod 3 rounds 8 toes to bar 8 shoulder to over head 115/75 8 bar over burpees 6 minute time cap Metcon (Time) At the 12 minute mark For Time: 40 toes to bar 30…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) E30S for 10 minutes 1 dead lift at approx 75-85% rest 3 minutes and go right into squat cleans Squat Clean (1 rep emom for 10 rounds) Score is heaviest single attempted anytime throughout
CrossFit Black Ridge – CrossFit Holiday schedule.. Thursday and Friday the 24/25th, 7:30am and 9:30am classes only, Babysitting available 9:30am classes View Public Whiteboard Metcon (No Measure) In under 10 minutes perform with a partner. 3×10 each, partner leg tosses 4×30 second each, weighted elbow plank Metcon (Time) 30 air squats 200 meter farmer carry…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 28-Minute Partner AMRAP: Alternate movements each round and they switch. A-10 Deadlifts B- 5 Thrusters A- 10 Box Jumps 24/20 B-5 Bar-Facing Burpees AB -Run 200 (Both Partners) Weight: o-7 Minutes: 155/115 7-14 Minutes 135/95 14-21Minutes 115/75 21-28 Minutes 95/65 Rx+…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) For Time: 20 over head squats 95/65 20 toes to bar 15 over head squats 15 toes to bar 10 over head squats 10 toes to bar 5 over head squats 5 toes to bar 5 alternating front rack lunge 95/65 5 toes to bar…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 20-10-5 kb swings 53/35 hspu (ab mat) back squats 135/95 Then: Back Squat (Build to a 1×5 max from the rack.) Until the 35 minute mark
CrossFit Black Ridge – CrossFit Bring a friend for free Wednesday! View Public Whiteboard Metcon (AMRAP – Reps) emom for 5 rounds 30 seconds max burpees 30 seconds rest Metcon (AMRAP – Rounds and Reps) 15 minute amrap Cash in: 100 pushups In the remaining time: 10 pullups 50 double-unders 3×1 singles Score is rounds…