CrossFit Black Ridge – CrossFit Metcon (Time) “SATAN’S WHISKERS” 3 Rounds for Time 10 Chest-to-Bar Pull-Ups 10 Front Squats (165/115 lbs) 10 Burpees Metcon (Time) “SATAN’S WHISKERS” scaled option 3 Rounds for Time 10 Pull-Ups 10 Front Squats (95/65 lbs) 10 Burpees *12 minute time cap *Front squats taken from the ground. *Go in two…
CrossFit Black Ridge – CrossFit Metcon (AMRAP – Reps) With a up clock: Emom for 8 minutes, 40/20 seconds work to rest ratio: -max reps each minute even-jumping air squats (onto med ball) odd- strict press 75/55 then rest 2 minutes 3 minute amrap -max reps Turkish getup’s 35/25 KB or DB *alternate right to…
CrossFit Black Ridge – CrossFit Class at 5/6/7/930am – 430/530pm Choose wod A or B option. Metcon (AMRAP – Reps) “Open Test” AMRAP 20: 50 Wallballs (20/14) 50 Double Unders 40 Box Jumps (24/20) 40 Toes to Bar 30 Chest to Bar Pull-ups 30 Burpees 20 Cleans (145/100) 20 Jerks (145/100) 10 Snatches (145/100) 10…
CrossFit Black Ridge – CrossFit As always, please come early to warm-up. Suggested warm-up: 5-10 mins foam roller/lacrosse ball 5-10 mins specific mobility (hips and shoulders) 5-10 mins active/dynamic stretching 5-10 mins run, bike or row Crossover Symmetry Routine 5-10 mins empty barbell work/skill work (rope) WOD will start no later than 8 a.m. regardless…
CrossFit Black Ridge – CrossFit class at 5/6/7/930am & 430pm Metcon (AMRAP – Reps) For total reps: 4 minute amrap 21 Dead lifts 135/95 21 Pull ups 4 minute rest 4 minute amrap 15 Hang Power cleans 135/95 15 Burpees over the bar 4 minute rest 4 minute amrap 9 Shoulder to overhead 135/95 9…
CrossFit Black Ridge – CrossFit Thankful Thursday Metcon (Time) 2 rounds for time of: Run 1 mile 100 sit-ups 35 minute time cap
CrossFit Black Ridge – CrossFit Come try Yoga at 7am! Its included in your membership. CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55#“Crossfit Open” style wod today. Two heats with a judge counting reps and supporting you. Get signed up for this years…
CrossFit Black Ridge – CrossFit Metcon (Weight) In 20 minutes share a bar with a friend or two and establish your heaviest bar complex of: 2 power cleans 1 hang squat clean *No baby giraffe leg… you know who you are! Metcon (Time) 10 rounds for time: 2 power cleans +1 hang squat clean 4…
CrossFit Black Ridge – CrossFit Never miss a Monday! Metcon (No Measure) In under 15 minutes perform -back squat from the rack 4 sets of 5 reps @ approx 75 % Metcon (AMRAP – Reps) 30 seconds on 30 seconds off for 12 minutes 1st box jumps 24/20 2nd hand stand hold 3rd back squats…
CrossFit Black Ridge – CrossFit Please come early to warm-up. Suggested warm-up: 5-10 mins foam rolling 5-10 mins specific mobility 5-10 mins active stretching (dynamic) 5-10 mins run/row/bike Crossover Symmetry Routine 5-10 mins empty barbell work Metcon (Time) This is a partner WOD where partners alternate movements. For example, the first partner does all 21…