CrossFit Black Ridge – CrossFit Never miss a Monday! No excusses just show up and do your best!! View Public Whiteboard Metcon (AMRAP – Reps) 1 minute on- 1 minute off, for 12 working minutes. 20 seconds pull-ups 40 seconds thrusters 95/65 Score is lowest round of total pull-ups and thrusters combined.
CrossFit Black Ridge – CrossFit View Public Whiteboard 28 minute amrap (AMRAP – Reps) 28 Minute Patner AMRAP Minutes 0-7 Hang Cleans Minute 7-14 Front Squats Minute 14-21 Shoulder to Overhead Minute 21-28 Over the Bar Burpees 95/65 One parnter runs 200 meters, while the other performs reps as outlined above. One person must be…
CrossFit Black Ridge – CrossFit Friday night lights at 5:30pm. Come do the open wod then if you need a judge. View Public Whiteboard CrossFit Games Open 17.3 (AMRAP – Reps) Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches (95# / 65#) Then, 3 rounds of: 7 chest-to-bar pull-ups 5…
CrossFit Black Ridge – CrossFit Come watch 17.3 launch at 5:30pm View Public Whiteboard Metcon (Weight) In 15 minutes build to a heavy Turkish-get up Single arm barbell or KB (right and left side) Metcon (AMRAP – Rounds and Reps) 10 minute amrap 15 dead lifts 225/155 20 wall balls 20/14 25 situps
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) emom for 6 minutes 5 touch and go push jerks Looking for speed over load, something that challenges you but with good footwork and speed under the bar. Metcon (Time) E3M for 5 rounds 30 double unders 10 push jerks 200 meter run RX…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) TABATA, 8 intervals of 20/10 work/rest ratio: perform all 8 sets of BS, then all sets of KB swings, 1 minute rest between movements. Score is total reps. back squats 95/65 kb swings 53/35 Metcon (Weight) In under 20 minutes: 4 sets from…
CrossFit Black Ridge – CrossFit In CrossFit, there are ten recognized general physical skills. Our goal is competence in each of these ten skills. The first four of these skills (endurance, stamina, strength, and flexibility) are improved through training. Training is measurable and creates an organic change in the body. The next four skills (coordination,…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 22 minute AMRAP: 5-10-15-20-25………. Deadlifts Hang Cleans Front Squats Push Jerk Back Squats 25 “unbroken” dubs Rx 95/65 Rx+115/75 Dubs must be unbroken to be Rx & Rx+. Dub reps done count in score.
CrossFit Black Ridge – CrossFit Friday night lights at 5:30pm for those who want to support our athletes who signed up for the open. View Public Whiteboard CrossFit Games Open 17.2 (AMRAP – Reps) 12 Minute AMRAP 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then 2 rounds of: 50-ft. weighted…
CrossFit Black Ridge – CrossFit Come watch the open 17.2 announced at 6pm Thursday. No 5:30 class tonight, Plan on Friday night lights to do 17.2 together. Meet at 530pm for warming up. View Public Whiteboard Metcon (Time) For Time: 42 box jumps 24/20 30 Wallballs 20/14 18 pull-ups Run 400 meters with 1kb 53/35…