CrossFit Black Ridge – CrossFit Never miss a monday! View Public Whiteboard Metcon (Time) 5 rounds for time 10 wall balls 20/14 10 single arm alternating dumbbell snatches 50/35 200 meter run 20 kb swings 53/35 rest 1 minute 30 minute time cap
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) HeleNancy 4 Rounds for time: 400m run 21 KB Swings 53/35 15 Overhead Squats 95/65 12 Pullups
CrossFit Black Ridge – CrossFit Friday night lights, 17.4 at 5:30pm. We will also announce the winners of the transformation challenge at 6pm. Show up and have some fun with us! View Public Whiteboard CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots, 20# /…
CrossFit Black Ridge – CrossFit No 5:30pm class Thursday, Come watch the launch of 17.4 at 6pm and plan on attempting it during Friday night lights at 5:30pm Friday. View Public Whiteboard Metcon (AMRAP – Reps) emom for 8 minutes even- 1 squat clean 2 front squats odd- 30 seconds of double unders Use a…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 3 Rounds For Time 800 meter run 12 hand stand push-ups (ab mat) 2 rope climbs 2 minutes rest RXP 4 in deficit hspu and legless rope climb
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) dead lift 5-5-5-3-3-3-1-1-1 Score is heaviest set of 5-3-1 combined. Add in extra performance to save PR’s
CrossFit Black Ridge – CrossFit Never miss a Monday! No excusses just show up and do your best!! View Public Whiteboard Metcon (AMRAP – Reps) 1 minute on- 1 minute off, for 12 working minutes. 20 seconds pull-ups 40 seconds thrusters 95/65 Score is lowest round of total pull-ups and thrusters combined.
CrossFit Black Ridge – CrossFit View Public Whiteboard 28 minute amrap (AMRAP – Reps) 28 Minute Patner AMRAP Minutes 0-7 Hang Cleans Minute 7-14 Front Squats Minute 14-21 Shoulder to Overhead Minute 21-28 Over the Bar Burpees 95/65 One parnter runs 200 meters, while the other performs reps as outlined above. One person must be…
CrossFit Black Ridge – CrossFit Friday night lights at 5:30pm. Come do the open wod then if you need a judge. View Public Whiteboard CrossFit Games Open 17.3 (AMRAP – Reps) Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches (95# / 65#) Then, 3 rounds of: 7 chest-to-bar pull-ups 5…
CrossFit Black Ridge – CrossFit Come watch 17.3 launch at 5:30pm View Public Whiteboard Metcon (Weight) In 15 minutes build to a heavy Turkish-get up Single arm barbell or KB (right and left side) Metcon (AMRAP – Rounds and Reps) 10 minute amrap 15 dead lifts 225/155 20 wall balls 20/14 25 situps