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CrossFit Black Ridge – CrossFit Metcon (Time) 3 rounds for time of: 400 meter run 12 power snatches 115/75 12 C2B pull-ups or RXP 6 bar mu’s Cash out: After you finish perform 5-10 pushups emom until everyone is done.
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CrossFit Black Ridge – CrossFit CF classes 5/6/930am-430/530pm Yoga 7am Metcon (Time) With a up clock: 5 rounds for time: 6 power cleans 135/95 10 burpees 9 minute time cap Metcon (AMRAP – Reps) At the 10 minute mark “Death by burpees” 1st minute 5 burpees 2nd minute 6 burpees 3rd minute 7 burpees 4th…
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CrossFit Black Ridge – CrossFit Metcon (Weight) In 25 minutes 4-4-4-4 Build to a heavy set of Turkish get-ups with a kb, dumbell Also build to a load in between sets you want to use for the second wod. *score is heaviest set of 4 (2R-2L arm) Metcon (Weight) E30S for 10 minutes 1 Dead…
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CrossFit Black Ridge – CrossFit Get to the gym today! Class schedule Monday 5/6/7/930/430/530 Metcon (AMRAP – Reps) With a up clock: E2M for 5 rounds 20 wall ball 20/14 then: -max pull-ups *only pull-ups count toward score, must complete 20 wb’s every set before moving to pull-ups. Metcon (AMRAP – Rounds and Reps) At…
171125
CrossFit Black Ridge – CrossFit One class at 730am Metcon (Time) In teams of 2 (30 minute cap) With on partner working at a time: Alternate entire rounds: (3 each) 200 meter run 10 kb swings 53/35 10 kb sumo dead lift high pull Then: Partition reps as needed 100 thrusters 75/55 800 meter run…
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CrossFit Black Ridge – CrossFit Friday classes at 7 or 930am am only. Metcon (Weight) With a up clock: Minutes 0-12: Establish a 10 rep shoulder to over head (taking weight from the floor) Metcon (Time) At the 15 minute mark: For Time: 30 power cleans 45 front squats 60 shoulder to overhead 17 minute…
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CrossFit Black Ridge – CrossFit Happy Thanksgiving! No scheduled CF classes today. See you Friday at 7 or 930am.
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CrossFit Black Ridge – CrossFit Coffland (Time) Hang from a pull-up bar for 6 minutes Each time you drop from the bar, perform: 800-m run 30 push-ups Post time to commentsU.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked…
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CrossFit Black Ridge – CrossFit Squat Clean (Build to a 1RM in 20 minutes) heavy lift day’s are the best! come in and get the PR! Metcon (Weight) E30S for 10 minutes (20 lifts) 1 Squat Clean at appox 70-80% of 1RM *challenge yourself here with a load, but maintaining quality movement *score is lightest…
171120
CrossFit Black Ridge – CrossFit Never miss a Monday! 5/6/7/930am & 430/530pm classes Monday Metcon (AMRAP – Rounds and Reps) With a up clock: 3 minute amrap 25 double unders 15 air squats 5 burpees Rest 3 minutes 3 minute amrap 25 double unders 15 air squats 5 burpees Rest 3 minutes 2×1 singles Start…