CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) E2M 6 sets 2 back squats *Start at approx 40- 50% of 1RM and add weight each set *from the racks, 4-5 athletes per rack *score is heaviest double Metcon (AMRAP – Reps) E4M for 3 rounds: 400 meter run then: max rep back squats…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) With a up clock: 3 rounds for max reps: 1 minute hang power snatches 1 minute rest 1 minute alternating overhead lunges 1 minute rest 1 minute bar over burpees 1 minute rest RX 95/65 Metcon (Time) At the 20 minute mark: 3…
CrossFit Black Ridge – CrossFit Tuesday is normal gym schedule, see you at.. 5am 6am 9:30am 4:30pm 5:30pm View Public Whiteboard Metcon (Weight) E30S for 10 minutes 1 squat clean *score is lightest single lift * try for a heavier weight then last weeks same format of squat clean thruster Metcon (Time) 5 rounds for…
CrossFit Black Ridge – CrossFit Labor Day Monday, only class 7:30am at the Vineyard Crossfit coached by Margaux Alvarez. Meet at the box at 7am if you need to follow over in your car. Grape picking after for those who can help. Bring shoes and clothes you can get dirty, and bring water. Bring your…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) Partner Badger 3 Rounds For Time: 30 Squat Cleans 95/65 30 Pull-Ups 800 meter run Both Partners run full 800m each round Rx + 135/95 and Chest-to-Bar Pullups
CrossFit Black Ridge – CrossFit Saturday 7:30am class Labor Day Monday, only class 7:30am at the Vineyard Crossfit coached by Margaux Alvarez. Meet at the box at 7am if you need to follow over in your car. Grape picking after for those who can help. Bring shoes and clothes you can get dirty, and bring…