CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) With a up clock: 8 minute amrap 20 clean and jerks 135/95 15 burpees 3 rope climbs rest 6 minutes Metcon (Time) At the 14 minute mark: 3 rounds for time: 10 clean and jerks 95/65 10 bar facing burpees 2…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) With a up clock: 4 minute amrap 21 thrusters 95/65 12 toes to bar 21 thrusters 45/35 max rep toes to bar Metcon (Weight) From Minutes 4-14 establish a 1 rep max thruster from the floor: *squat clean or power clean are optional…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Distance) 25 minute amrap In teams of 4 perform 250 meter row 20 air squats (onto med ball) 15 second hand stand hold 10 push-ups -as soon as one athlete comes off the rower the next athlete starts the rowing. -score is total team meters
CrossFit Black Ridge – CrossFit Classes at 7am and 9:30am only. Pool/BBQ party at Justin and Ann Schelin’s house at 1pm. Bring your own meat and a side to share. 2556 w 150 s Hurricane. July Gym challenge– 30 minutes of hand stand hold. Sign up asap! June burpee finishers, write your name on the…
CrossFit Black Ridge – CrossFit Classes July 4th at 7am and 9:30am only. Pool/BBQ party at Justin and Ann Schelin’s house at 1pm. Bring your own meat and a side to share. 2556 w 150 s Hurricane. July Gym challenge– 30 minutes of hand stand hold. Sign up asap! June burpee finishers, write your name…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) Partner WOD For Time: Run 800 Meters (Both partners at same time) 40 Burpee Box jumps (Alternate every rep) 40 Pushups ( split any way) Run 400 Meters 20 Burpee Box jumps 20 Pushups Run 200 Meters 10 Burpee Box jumps 10 Pushups Rx+ double…