171031
CrossFit Black Ridge – CrossFit Tuesday Halloween schedule: 5/6/930am & 430pm Bench Press (Build to a 1RM) Deadlift (Build to a 1×10 TnG max) In a 40 minute descending clock establish both benchmarks
171030
CrossFit Black Ridge – CrossFit Halloween dress up wod at 5pm Monday , prize for best costume male and female. Monday class schedule is 5/6/7/930am & 5pm Tuesday (Halloween) class schedule is 5/6/930am & 430pm Metcon (AMRAP – Reps) With a up clock: 60 seconds work 30 seconds rest for 5 rounds 35 double unders…
171028
CrossFit Black Ridge – CrossFit Metcon (Time) In a group of 4: For Time: 1000 wall balls (1 person at a time) (Every 5minutes stop and perform 15 pushups each)
171027
CrossFit Black Ridge – CrossFit Metcon (AMRAP – Rounds and Reps) Max rounds and reps in 3 minutes of: 3 dead lifts 6 hang power cleans 9 shoulder to overhead 18 situps Repeat for 5 total cycles 115/75 RX *don’t drop the bar from overhead *rest 1 minute after each 3 minute interval *after each…
171026
CrossFit Black Ridge – CrossFit Metcon (AMRAP – Rounds and Reps) 30 minute amrap 200 meter run 10 power snatch 95/65 10 wall balls 20/14 10 toes to bar 200 meter row
171025
CrossFit Black Ridge – CrossFit Metcon (AMRAP – Reps) With a up clock: For Reps: 3 minute amrap max dead lifts 185/125 rest 2 minutes 3 minute amrap max seconds hand stand hold *score is total DL’s and seconds in HSH Metcon (Time) At the 10 minute mark: 3 rounds for time: 30 dead lifts…
171024
CrossFit Black Ridge – CrossFit Clean and Jerk (1 rep max) In 20 minutes build to a 1 rep max. Squat or Power optional as well as any shoulder to overhead preferred. Metcon (AMRAP – Reps) 5 minute amrap 21 box jumps or step ups 24/20 9 clean and jerk 155/105
171023
CrossFit Black Ridge – CrossFit Metcon (AMRAP – Reps) 5 minute amrap of Cindy 5 pull-ups 10 pushups 15 air squats rest 5 minutes 10 minute amrap of 5 pull-ups 10 push press 95/65 15 front squats 95/65 *score is total repsNever miss a freaking Monday! Start this week off making your training a priority.
171021
CrossFit Black Ridge – CrossFit Metcon (AMRAP – Reps) 25 Minute Partner AMRAP One person working at a time Split reps as needed 10-20-30-40…. Box Jumps 30/24 (step ups are RX) Deadlifts 185/125 Hand Stand Push Ups* *when a partnership cannot maintain an average of 5 hspu per minute, they switch to regular pushups and…
171020
CrossFit Black Ridge – CrossFit Metcon (AMRAP – Reps) For Reps: 5 minute amrap 1000 m / 800 w meter row -max effort burpees rest 1 minute 5 minute amrap 800 meter run -max effort burpees rest 1 minute 5 minute amrap 8 rope climbs -max effort burpees rest 1 minute 5 minute amrap 3…