CrossFit Black Ridge – CrossFit Metcon (Time) In teams of 3 or 4 For Time: 200 box jumps 24/20 200 dead lifts 225/155 200 push jerk 135/95 200 pushups 200 calorie row 30 minute cap *row is 20 calorie splits *partition reps as needed with one partner working at a time
CrossFit Black Ridge – CrossFit Metcon (Time) 4 rounds for time: 20 burpees 20 kb swings 53/35 20 second static ring hold 20 goblet squats 53/35 * 27 minute time cap *RX plus is: 3 ring muscle ups and 1- 20 sec static hold
CrossFit Black Ridge – CrossFit Metcon (AMRAP – Reps) With a up clock: E90S for 6 rounds touch and go reps each movement 1 unbroken set of power snatch 95/65 1 unbroken set of toes to bar *score is total reps Metcon (Weight) From the 9-17 minute mark: Establish a 3 rep touch and go…
CrossFit Black Ridge – CrossFit Metcon (AMRAP – Rounds and Reps) 1 minute on/ 1 minute off for 10 working minutes: 9 thrusters 95/65 35 double unders *score is total rounds and reps *pick up where you left off every interval
CrossFit Black Ridge – CrossFit Back Squat (10 rep max) In 20 minute establish a 1×10 max Metcon (AMRAP – Reps) In remaining class time establish a max effort time held of: 1-single arm hang from pull-up bar (right and left arm both) 2-hand stand hold 3-hollow hold 4-wall sit *wall sit– hands or arms…
CrossFit Black Ridge – CrossFit Class schedule Monday is: 5/6/7/930am-430/530pm Metcon (AMRAP – Reps) With a up clock: E90S – 60 seconds on 30 off for 5 rounds: 10 front squats 95/65 then: -max reps sit-ups *score is total sit-ups *not RX if you skip any front squats Metcon (AMRAP – Reps) At the 10…
CrossFit Black Ridge – CrossFit Happy Veterans Day, class at 7:30am Metcon (AMRAP – Rounds and Reps) “McGhee” as a partner wod 30 minute amrap 5 deadlifts 275/185 13 push-ups 9 box jumps 24/20 *one partner working at a time *partners alternate every other movementHappy Veterans Day! Class at 7:30am
CrossFit Black Ridge – CrossFit Fun day Friday! Metcon (AMRAP – Reps) partner core blast 6 minute amrap 30 partner wall ball sit-ups 20/14 15 Russian twists kb 35/26 *twists are one partner performs 15 then the other does 15 reps *each round is 60 reps Metcon (Time) 4 rounds for time: 25 wall balls…
CrossFit Black Ridge – CrossFit Metcon (No Measure) emom for 5 minutes 3 power cleans (get heavier then metcon weight) Metcon (AMRAP – Rounds and Reps) 20 minute amrap 15/12 calorie row 10 burpees 30 second hand stand hold 10 power cleans 185/125 -Score is total rounds and reps -Seconds held on HSH count for…
CrossFit Black Ridge – CrossFit Metcon (Time) 3 rounds for time: 40 double unders 10 hang power snatches 95/65 2×1 singles 6 minute time cap Metcon (Time) At the 8 minute mark 3 rounds for time: 40 double unders 10 overhead squats 95/65 2×1 singles 6 minute time cap Metcon (Time) At the 16 minute…