CrossFit Black Ridge – CrossFit Pick one of the two benchmark wod’s. Get signed up for the CrossFit open at games.crossfit.com View Public Whiteboard Metcon (No Measure) E90S for 6 cycles 3 power cleans Reps do not have to be touch and go. Build to a heavy weight. CrossFit Games Open 15.4 (AMRAP – Reps)…
CrossFit Black Ridge – CrossFit Never miss a Monday! Start your week off taking care of your body and mind! No Excuses!! View Public Whiteboard Metcon (Weight) emom for 6 minutes 3 thrusters from the floor build to a challenging load Score is heaviest set of 3 Metcon (AMRAP – Reps) 4 rounds for reps:…
CrossFit Black Ridge – CrossFit View Public Whiteboard () Metcon (AMRAP – Reps) 24-Min. Partner AMRAP Partner A: 10 Power Cleans 10 Front Squats Partner B: 10 Push Press 10 Back Squats Partner A: 15 Burpees A and B Switch Each Partner ship can use only 1 bar. Rx: 75/55 Rx+ 95/65
CrossFit Black Ridge – CrossFit Fun day Friday.. Come get yours! View Public Whiteboard Metcon (AMRAP – Reps) emom for 6 minutes even- 30 second hand stand hold or RXP(20ft hand stand walk) odd-30 seconds max effort dead lifts 225/145 score is total DL Metcon (Time) 2 Rounds For Time: 17 dead lifts 225/145 30…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 5 rounds for time: 50 double unders 10 squat cleans 135/95 10 pull-ups (or RXP 3 ring mu) Rest 2 minutes 3×1 singles Score is total time including rest
CrossFit Black Ridge – CrossFit View Public Whiteboard CrossFit Games Open 13.1 (AMRAP – Rounds and Reps) 17-Minute AMRAP of: 40 Burpees to a 6″ target 30 Snatches, 75# / 45# 30 Burpees to a 6″ target 30 Snatches, 135# / 75# 20 Burpess to a 6″ target 30 Snatches, 165# / 100# 10 Burpees…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) From the floor E2M for 6 rounds 3 front squats 3 overhead squats Build to your heaviest complex Metcon (AMRAP – Rounds and Reps) 9 minute amrap 6 toes to bar 6 thrusters 95/65 6 toes to bar 6 overhead squats 95/65
CrossFit Black Ridge – CrossFit never miss a monday View Public Whiteboard Metcon (AMRAP – Reps) Tabata, 8 consecutive intervals at each station, 20/10 second work-rest ratio, score is total reps, 1 minute rest between stations. Wall balls 20/14 Dead Lifts 135/95 Burpees Metcon (Weight) From minutes 14-25 take that 11 minutes to build to…
CrossFit Black Ridge – CrossFit View Public Whiteboard 170121 (Time) 5 Rounds for Time: 25 Pullups 20 Wallballs 20/14 15 Clean and Jerk 135/95 Rx+ Wallballs as 11/10 targets, 155/115 C&J, and C2B pullups Time Cap: 30 minutes
CrossFit Black Ridge – CrossFit Freaky Friday, lets start the weekend off right! get yourself to the gym. Classes at 5/6/9:30am and 4:30pm View Public Whiteboard Metcon (No Measure) E90S for 6 cycles Bar complex of: 1 power snatch 2 hang power snatch 2 over head squats + 15 dub’s 3×1 singles Build to a…