170902
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) Partner Badger 3 Rounds For Time: 30 Squat Cleans 95/65 30 Pull-Ups 800 meter run Both Partners run full 800m each round Rx + 135/95 and Chest-to-Bar Pullups
180901
CrossFit Black Ridge – CrossFit Saturday 7:30am class 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…
170831
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) With a up clock: 4 rounds for time: 1 minute elbow plank 2 wall walks 12 alternating dumbbell snatches 50/35lb *10 minute time cap *elbows stay down on plank or that counts as rest seconds *2nd wall walk ends with chest back to starting position…
170830
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) With a up clock: 4 minute amrap 12 dead lifts 185/125 9 hand stand pushups 6 bar over burpees *jump and land with 2 feet Metcon (Time) At the 7 minute mark: 30 dead lifts 185/125 30 bar over burpees 30 hand stand…
170829
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) E30S for 10 minutes 1 squat clean thruster *score is lightest single liftNO jerk’s on the push press Metcon (AMRAP – Reps) 5 rounds: 90 seconds on 90 seconds off 10 thrusters 95/65 then: max effort box jumps 24/20 *score is total bj’s *step ups…
170828
CrossFit Black Ridge – CrossFit Thanks to all those who participated at our event Saturday! It was a huge turnout and we had a blast coming together for a great cause. View Public Whiteboard Metcon (AMRAP – Reps) Tabata 8 intervals of each movement – 20/10 second work/rest ratio: -burpees -pull-ups -calorie row -goblet squat…
170826
CrossFit Black Ridge – CrossFit No early morning class! Come support us at our Throwdown/Fundraiser. Get a partner and be there at 4:30 to sign up. Heats start at 5pm. Dinner, bake sale, kids workout, raffles, silent auction! Something for everyone! Bring the family and hang out after to watch the Mayweather vs McGregor fight!!…
170825
CrossFit Black Ridge – CrossFit No class Saturday morning. Come and participate Saturday night at our fundraiser/event/throwdown. View Public Whiteboard Metcon (Time) For time: 800 meter run 40 kb swings 53/35lbs 400 meter run 20 kb swings 200 meter run 10 kb swings 200 meter run 20 toes to bar 400 meter run 40 toes…
170824
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) In 12 minutes Establish a 1 rep max overhead squat from the floor. Metcon (Time) 6 rounds for time: 12 wall balls 20/14 3 overhead squats 135/95 (from floor) *squat snatch for first rep is ok
170823
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) With a up clock: 8 minute amrap 40 second hand stand hold 10 push jerk 95/65 20 pull-ups *HSH every second counts toward reps Metcon (Weight) At the 10 minute mark: E2M for 4 rounds 1X5 set of push jerk from the floor…