CrossFit Black Ridge – CrossFit class at 5/6/7/930am and 430/530pm View Public Whiteboard Metcon (Time) For Time: 3 rounds of: 45 double unders 30 sit-ups 15 dead lifts 225/155 then: 1 mile run then: 100 double unders 100 air squats 2×1 singles 30 minute cap
CrossFit Black Ridge – CrossFit Thankful Thursday View Public Whiteboard Metcon (No Measure) Spend 6 minutes performing 3×10 pistols (5R-5L) *use progression options as needed Metcon (AMRAP – Rounds and Reps) Complete as many rounds as possible in 10 minutes of: 10 pull-ups 10 sumo deadlift high pulls 95/65
CrossFit Black Ridge – CrossFit Bring your friends this week and try yoga for free @7am View Public Whiteboard Metcon (AMRAP – Reps) 3 rounds for total reps 1 minute of rowing for calories 1 minute of goblet squats 53/35 1 minute of power cleans 115/75 1 minute of dumbell strict press 2×35/2×20 2 minute…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) E2M for 6 rounds 3 front squats *first rep can be a squat clean *score is heaviest set of 3 Metcon (Time) For Time: 20 front squats 135/95 10 burpees 20 front squats 95/65 10 burpees 20 front squats 45/35 10 burpees *10 minute time…
CrossFit Black Ridge – CrossFit Normal class schedule at 5/6/7/930am -430/530pm View Public Whiteboard Metcon (Time) 4 rounds for time: 25 power snatches 75/55 400 meter run Rest 2 min 30 min cap