CrossFit Black Ridge – CrossFit Metcon (AMRAP – Reps) For reps: 30 seconds on 30 seconds off for 12 minutes 1st min- front rack alternating lunges 95/65 2nd min- 10 hollow rocks 3rd min-alternating box step ups w/ a single dumbell in overhead position 35/20lb 4th min-strict pull-ups 20 inch box *score is total lunges,…
CrossFit Black Ridge – CrossFit Classes Monday at 5/6/7/930am and 430/530pm Metcon (Time) 6 rounds for time: 10 kb swings 53/35 10 plyo push-ups (on a 25lb plate) 10 toes to bar rest 2 minutes then: cashout: included for time 150 kb sdhp 53/35 30 minute time cap
CrossFit Black Ridge – CrossFit 7:30am class, be early Come 15 minutes early, don’t be late! and start personal mobility and warm up. With the WOD being a 45 min amrap the amrap will start at 7:45 Metcon (AMRAP – Reps) Partner wod, share reps as needed 45 minute amrap 70 sumo dead lift 195/125…
CrossFit Black Ridge – CrossFit Metcon (Time) For Time: 800 meter run 40 box jumps 24/20 15 dumb bell ground to over head 600 meter run 30 box jumps 15 dumb bell ground to over head 400 meter run 20 box jumps 15 dumb bell ground to over head 200 meter run 10 box jumps…
CrossFit Black Ridge – CrossFit Metcon (Weight) With a up clock: E2M for 6 cycles Bar complex of: Thruster- push press- push jerk- split jerk *A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar. *Share a bar if possible *score is heaviest complex…
CrossFit Black Ridge – CrossFit 1500 pushups challenge in November… then we will retest the 1RM bench press in December and see your gains… Sign up and pledge at the gym. Combat that turkey fat!! Metcon (AMRAP – Reps) 20 seconds on 40 seconds off for 5 minutes -max pushups Rx standard is chest and…