CrossFit Black Ridge – CrossFit Remember Yoga at 7am Wednesday View Public Whiteboard Metcon (Time) For Time: 3 rounds of: 400 meter run 21 kb swings 53/35 12 pull-ups rest 2 minutes then: 3 rounds of: 30 second wall sit 15 back squats 135/95 *30 minute cap
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) E90S for 6 rounds: Build to a heavy complex of: 2 power cleans 2 shoulder to overhead *score is heaviest complex Metcon (Time) At the 12 minute mark start: “Heavy Grace” 30 clean and jerk 155/105lbs *10 minute time cap
CrossFit Black Ridge – CrossFit class at 5/6/7/930am & 430/530pm You can re-try 18.1 today, just make sure you have a judge available to count your reps if you’re signed up for the open. View Public Whiteboard Metcon (AMRAP – Reps) emom for 5 minutes 18 wall balls 20/14 then rest 3 minutes At the…
CrossFit Black Ridge – CrossFit A little different format for the next 5 weeks. We will have class from 7-9 am each Saturday. It is not going to be a formal class. We will be running heats of the Open workout . This particular workout is a 20 minute workout. Come early to warm-up and…
CrossFit Black Ridge – CrossFit class at 5/6/7/930am & 430pm today View Public Whiteboard Metcon (Weight) E5M for 5 rounds 3 rep max bench press 60 second elbow plank 30 second hollow hold 30 second superman hold *make sure to have a spotter *score is a total of 5 barbell loads 100+100+105+105+110=520lbs
CrossFit Black Ridge – CrossFit Fitness challenge winners announced at 630pm Thursday, Come watch the Open launch of 18.1 at 6pm. Normal class schedule of 5/6/930am & 430/530pm View Public Whiteboard Metcon (Time) 4 rounds for time: 400 meter run 40 double unders 40 air squats 20/16 calorie row 2×1 singles 30 minute cap
CrossFit Black Ridge – CrossFit Yoga at 7am! Come give back to your body and and get the benefits of added mobility and flexibility. View Public Whiteboard Metcon (AMRAP – Reps) In a partnership with one person judging the other and going in two heats, Open style Wod. 13 minute amrap 45 power cleans 45…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 5 rounds for reps 3-minutes of: 10 dead lifts 275/185 15 box jumps 30/24 -max sit-ups (butterfly ab mat) Rest 3 minutes between rounds. *score is total situps *share a bar if possible *step-ups are not RX
CrossFit Black Ridge – CrossFit Class schedule Monday is 5/6/7/930am 430/530pm View Public Whiteboard Metcon (Time) 3 Rounds For Time: 10 clean and jerk 135/95 20 pull-ups 30 wall balls 20/14 *20 min cap
CrossFit Black Ridge – CrossFit Class at 730am View Public Whiteboard Metcon (Time) Partner wod For Time: 200 meter run 30 squat cleans 135/95 200 meter run 40 push press 135/95 200 meter run 50 push jerk 135/95 200 meter run 60 thrusters 135/95 200 meter run *30 minute time cap *cannot start work until…