CrossFit Black Ridge – CrossFit Thankful Thursday View Public Whiteboard Metcon (Time) For Time: 200 meter run 2 bar complexes 2 rope climbs rest 1 minute 400 meter run 4 bar complexes 3 rope climbs rest 2 minutes 800 meter run 8 bar complexes 4 rope climbs *bar complex is: power clean/hang power clean/ hang…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) With a up clock: 2 Rounds For Time: 15 power snatches 115/75 20 toes to bar 8 minute time cap Metcon (AMRAP – Rounds and Reps) At the 12 minute mark: 8 minute amrap of: 8 over head squats 115/75 RXP 155/105 25 sit-ups
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) E90S for 8 rounds 2 touch and go dead lifts * build throughout *share a bar if possible *score is heaviest double Metcon (Time) 21-15-9 dead lift 225/155 box jumps 24/20 *Step ups are not RX *8 minute time cap
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 9/11 Tribute wod (partner wod) 9 Rounds 11 Thrusters 95/65 11 HSPUs 11 Synchro bar facing burpees 35 minute time cap *partition thrusters and hspu as needed, both partners perform all burpees each round. *jump and land over the bar at the same time.
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) For Time: Run 200 Meters 20 Toes-toBar 40 KB SDLHP 53/35 Run 400 Meters 40 Pullups 80 KB Swings 53/35 Run 200 Meters 20 Toes-toBar 40 KB SDLHP 53/35 Rx+ 70/44 KB and run 400/800/400
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) “partner wod” 10 minute amrap 15 clean and jerk 10 burpee pull-ups rest 5 minutes 10 minute amrap 15 calorie row 10 burpee wall ball tosses 20/14 *partition the reps as needed *row splits 8/7 *RX 135/95 *mixed gender 14lb wb
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…