CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) With a up clock: 4 rounds for time: 1 minute elbow plank 2 wall walks 12 alternating dumbbell snatches 50/35lb *10 minute time cap *elbows stay down on plank or that counts as rest seconds *2nd wall walk ends with chest back to starting position…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) With a up clock: 4 minute amrap 12 dead lifts 185/125 9 hand stand pushups 6 bar over burpees *jump and land with 2 feet Metcon (Time) At the 7 minute mark: 30 dead lifts 185/125 30 bar over burpees 30 hand stand…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) E30S for 10 minutes 1 squat clean thruster *score is lightest single liftNO jerk’s on the push press Metcon (AMRAP – Reps) 5 rounds: 90 seconds on 90 seconds off 10 thrusters 95/65 then: max effort box jumps 24/20 *score is total bj’s *step ups…
CrossFit Black Ridge – CrossFit Thanks to all those who participated at our event Saturday! It was a huge turnout and we had a blast coming together for a great cause. View Public Whiteboard Metcon (AMRAP – Reps) Tabata 8 intervals of each movement – 20/10 second work/rest ratio: -burpees -pull-ups -calorie row -goblet squat…
CrossFit Black Ridge – CrossFit No early morning class! Come support us at our Throwdown/Fundraiser. Get a partner and be there at 4:30 to sign up. Heats start at 5pm. Dinner, bake sale, kids workout, raffles, silent auction! Something for everyone! Bring the family and hang out after to watch the Mayweather vs McGregor fight!!…
CrossFit Black Ridge – CrossFit No class Saturday morning. Come and participate Saturday night at our fundraiser/event/throwdown. View Public Whiteboard Metcon (Time) For time: 800 meter run 40 kb swings 53/35lbs 400 meter run 20 kb swings 200 meter run 10 kb swings 200 meter run 20 toes to bar 400 meter run 40 toes…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) In 12 minutes Establish a 1 rep max overhead squat from the floor. Metcon (Time) 6 rounds for time: 12 wall balls 20/14 3 overhead squats 135/95 (from floor) *squat snatch for first rep is ok
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) With a up clock: 8 minute amrap 40 second hand stand hold 10 push jerk 95/65 20 pull-ups *HSH every second counts toward reps Metcon (Weight) At the 10 minute mark: E2M for 4 rounds 1X5 set of push jerk from the floor…
CrossFit Black Ridge – CrossFit View Public Whiteboard The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cyclesTake a look at your last performance.
CrossFit Black Ridge – CrossFit Never miss a flippin Monday! View Public Whiteboard Metcon (Time) with a up clock: 3 rounds for time: 8 thrusters 95/65 25 double unders 5 minute time cap 2×1 singles Metcon (AMRAP – Reps) At the 5 minute mark: 5 rounds of: 30 seconds on 30 seconds off max thrusters…