CrossFit Black Ridge – CrossFit class at 5/6/7/930am and 430/530 pm Metcon (Weight) E3M for 3 rounds (9 minutes) 10 unbroken thrusters *score is total weight combined of the 30 reps *take weight from the floor Metcon (AMRAP – Reps) emom for 16 minutes 1st 15 pullups 2nd 15 overhead alternating lunges 95/65 3rd 15…
CrossFit Black Ridge – CrossFit As always pls come early to warm-up. Suggested warm-up: 5-10 mins foam rolling 5-10 mins specific mobility (hips and shoulders) 5-10 mins active stretching (dynamic, slowly moving) 5-10 mins run, row or bike Crossover Symmetry Routine 5-10 mins empty barbell work (Deadlift and Hang Power Snatch) We will warm-up as…
CrossFit Black Ridge – CrossFit No 4:30pm class today, Come support our fundraiser WOD and get a great workout from 5-7pm. Any donation appreciated! Details are on facebook and Instagram. Metcon (AMRAP – Rounds and Reps) 20 minute amrap 25 burpees 15 power clean and jerk 135/95 50 double unders 2×1 singlesClass times are 5/6/7/930…
CrossFit Black Ridge – CrossFit Metcon (Time) For time: 200 meter run rest 1 minute 400 meter run rest 2 minutes 800 meter run rest 3 minutes Then 3 rounds of: 25 overhead squats 95/65 30 sit-ups *28 minute cap