CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) emom for 6 minutes 5 touch and go push jerks Looking for speed over load, something that challenges you but with good footwork and speed under the bar. Metcon (Time) E3M for 5 rounds 30 double unders 10 push jerks 200 meter run RX…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) TABATA, 8 intervals of 20/10 work/rest ratio: perform all 8 sets of BS, then all sets of KB swings, 1 minute rest between movements. Score is total reps. back squats 95/65 kb swings 53/35 Metcon (Weight) In under 20 minutes: 4 sets from…
CrossFit Black Ridge – CrossFit In CrossFit, there are ten recognized general physical skills. Our goal is competence in each of these ten skills. The first four of these skills (endurance, stamina, strength, and flexibility) are improved through training. Training is measurable and creates an organic change in the body. The next four skills (coordination,…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 22 minute AMRAP: 5-10-15-20-25………. Deadlifts Hang Cleans Front Squats Push Jerk Back Squats 25 “unbroken” dubs Rx 95/65 Rx+115/75 Dubs must be unbroken to be Rx & Rx+. Dub reps done count in score.
CrossFit Black Ridge – CrossFit Friday night lights at 5:30pm for those who want to support our athletes who signed up for the open. View Public Whiteboard CrossFit Games Open 17.2 (AMRAP – Reps) 12 Minute AMRAP 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then 2 rounds of: 50-ft. weighted…
CrossFit Black Ridge – CrossFit Come watch the open 17.2 announced at 6pm Thursday. No 5:30 class tonight, Plan on Friday night lights to do 17.2 together. Meet at 530pm for warming up. View Public Whiteboard Metcon (Time) For Time: 42 box jumps 24/20 30 Wallballs 20/14 18 pull-ups Run 400 meters with 1kb 53/35…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) Skill emom for 12 minutes 1st min-20 seconds at bottom of overhead squat 2nd min-20 seconds static knee hold 3rd min-20 seconds hand stand hold/wall or free choose your own load for ohs Metcon (Time) 30-20-10 overhead squats 95/65 1 minute elbow plank after…