CrossFit Black Ridge – CrossFit Metcon (AMRAP – Reps) 25 Minute Partner AMRAP One person working at a time Split reps as needed 10-20-30-40…. Box Jumps 30/24 (step ups are RX) Deadlifts 185/125 Hand Stand Push Ups* *when a partnership cannot maintain an average of 5 hspu per minute, they switch to regular pushups and…
CrossFit Black Ridge – CrossFit Metcon (AMRAP – Reps) For Reps: 5 minute amrap 1000 m / 800 w meter row -max effort burpees rest 1 minute 5 minute amrap 800 meter run -max effort burpees rest 1 minute 5 minute amrap 8 rope climbs -max effort burpees rest 1 minute 5 minute amrap 3…
CrossFit Black Ridge – CrossFit Metcon (AMRAP – Reps) emom for 5 rounds 6 power cleans 135/95 max effort double unders *score is total dubs Metcon (Time) For Time: 10 power cleans 135/95 25 wall balls 20/14 50 double unders 2 minutes rest 50 double unders 25 wall balls 10 power cleans *2×1 singles
CrossFit Black Ridge – CrossFit Metcon (AMRAP – Reps) E90S for 5 rounds of: 8 DB push press (heavy sets, build load) a set of perfect form unbroken pushups *score is total pushups Metcon (Time) 3 rounds for time: 24 single arm alt dumbells snatches 50/35 36 pull-ups *17 minute time cap *Don’t drop the…
CrossFit Black Ridge – CrossFit Overhead Squat (3-3-3-3-3-3) E3M for 6 Rounds Build to heaviest set of 3 from the rack. Metcon (Time) For time: 50 sit-ups 15 overhead squats 95/65 40 sit-ups 15 over head squats 30 sit-ups 15 overhead squats 12 minute time cap
CrossFit Black Ridge – CrossFit Class schedule Monday is 5–6-7-930am 430-530pm Metcon (Time) For time: 21-15-9 Front squat 95/65 200 meter run 2 minutes rest 9-15-21 Thrusters 95/65 200 meter run 2 minutes rest Cash out included for time: 50 thrusters 45/35 25 minute time cap
CrossFit Black Ridge – CrossFit Gym Closed until Monday for CFBR beach trip. Get outside and make your fitness a priority! See you soon!
CrossFit Black Ridge – CrossFit October 12,13,14th (Thursday-Saturday) the gym is closed for our annual CFBR beach trip. Ask for details on how to join next year. Its a blast and this year we have over 100 people coming. Metcon (AMRAP – Reps) 6 minute amrap 150 double unders 30 toes to bar rest 2…
CrossFit Black Ridge – CrossFit October 12,13,14th (Thursday-Saturday) the gym is closed for our annual CFBR beach trip. Ask for details on how to join next year. Its a blast and this year we have over 100 people coming. Back Squat (3 rep max) E3M for 6 rounds share the racks and build to heaviest…
CrossFit Black Ridge – CrossFit October 12,13,14th (Thursday-Saturday) the gym is closed for our annual CFBR beach trip. Ask for details on how to join next year. Its a blast and this year we have over 100 people coming. Metcon (AMRAP – Reps) With a up clock: 40 seconds on 20 seconds off for 6…