171219
CrossFit Black Ridge – CrossFit The CrossFit Total (Total Weight) In the class hour establish a max in the 3 various lifts, Arrive early for personal warm up. Share bars with friends and destroy your previous PR’s
171218
CrossFit Black Ridge – CrossFit Class schedule for Monday, 5/6/7/930 AM -430/530 PM Metcon (Weight) EMOM for 10 minutes 5 burpees 1 hang squat clean *Load should be between 65-75% *Score is lightest lift *Only RX if you maintain all burpees and all 10 lifts, maintaining good form first, speed under the bar with elbows…
171216
CrossFit Black Ridge – CrossFit () Metcon (AMRAP – Reps) Please come early to warm up as needed. Partner WOD starts promptly at 7:45am. 45 min AMRAP 20 Rounds of Cindy (alternate entire rounds – 10 each) 5 pull-ups 10 push-ups 15 squats then run 400m 10 Rounds (alternate entire rounds – 5 each) 5…
171215
CrossFit Black Ridge – CrossFit Dont forget the ugly sweater Christmas party Saturday at 7:00pm at CFBR. Bring your significant other and a $5 dollar gift, come have some fun… starts at 7pm Metcon (Time) 5 Rounds for time: 60 double unders 15 front squats 95/65 30 second ring hold (in knee up position) 25…
171214
CrossFit Black Ridge – CrossFit Metcon (Time) 2 rounds: 30 box step ups 20 inch (RXP 200 meter run) 15 toes to bar then: rest 2 minutes 2 rounds: 30 box step ups 20 inch (RXP 200 meter run) 15 pull-ups then: rest 2 minutes 2 round: 60 box step ups 20 inch (RXP 400…
171213
CrossFit Black Ridge – CrossFit Metcon (Time) Partner wod For Time: 5 minute partner weighted elbow plank 45/25 plate 100 power cleans 135/95 5 minute partner wall sit 45/25lb plate 100 back squats 135/95 5 minute bar hang 20/15 single dumbell *no passing the barbell on BS *one partner works while one rests *hold the…
171212
CrossFit Black Ridge – CrossFit In 40 minutes first do the OHS 1RM and then bar complex . Overhead Squat (Build to a 1 rep max from the rack) Metcon (Weight) Bar complex from the floor: 1 clean 1 snatch balance 1 over head squat
171211
CrossFit Black Ridge – CrossFit Class at 5/6/7/930am and 430&530pm Never miss a Monday! Metcon (AMRAP – Reps) With a up clock: Emom for 10 minutes Even-unbroken set of wall balls 20/14 odd- unbroken set of kb swings 53/35 score is total reps: Metcon (Time) At the 14 minute mark: For time: 150 dead lifts…
171209
CrossFit Black Ridge – CrossFit First WOD starts at 7:45am. Come early if you want more than 15 minutes to prepare. Metcon (AMRAP – Rounds and Reps) Partner WOD for Rounds and Reps Partners alternate entire rounds 15 min AMRAP 1 Deadlift 315/215 6 Box Jumps 24/20 9 Push-ups (feet on plate 45/25) Rest 5…
171208
CrossFit Black Ridge – CrossFit classes at 5/6/7/930am & 430 Metcon (Time) 4 rounds for time of: 400m run 30 push presses, 75/55 60ft single arm OH walking lunge 35/25 DB or KB