CrossFit Black Ridge – CrossFit Please come early to warm-up. There will be no formal group warm-up or foundational practice due to the length of the WOD. We will meet at the whiteboard at 7:35 for an explanation on the WOD and to answer any questions. Individual preparation from 7:40 to 7:50. The WOD will…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) With a up clock: E90S for 8 rounds 3 touch and go dead lift -score is heaviest triple TnG -share a bar if possible Metcon (Time) Starting at the 15 minute mark: 4 rounds for time: 9 dead lifts 275/185 11 burpee pullups *12 minute…
CrossFit Black Ridge – CrossFit Yoga 930am View Public Whiteboard Metcon (Time) 2 rounds for time: Partnership of 3 with 1 person working at a time: 300 double unders 200 wall balls 20/14 100 calorie row *30 minute time cap *partition reps as needed. *2×1 singles *each round all partners must take 2 rowing intervals
CrossFit Black Ridge – CrossFit No speciality course this week at 630 View Public Whiteboard Metcon (Time) 4 rounds for time: 400 meter run 30 kb swings 20 single arm kb lunges 10R/10L 10 box jumps 24/20 1 minute rest Rx 53/35 kb *28 minute time cap *step ups are not Rx
CrossFit Black Ridge – CrossFit View Public Whiteboard Squat Snatch (1-1-1-1-1-1-1) Build to a heavy single, or more reps at lighter loads for new athletes.
CrossFit Black Ridge – CrossFit Never miss a Monday!! View Public Whiteboard Metcon (Time) For time: 10 rounds of: 4 toes to bar 6 burpees 8 air squats onto medicine ball then: rest 3 minutes 100 strict shoulder press 65/45 *every break is 8 air squats on med ball 26 minute time cap
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 2 rounds for time: 20 bar facing burpees 30 box jumps 24/20 40 front squats 135/95 50 deadlifts 185/125 22 min CAP
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) For Time: 3 wall walks 3 power cleans 3 wall walks 6 power cleans 3 wall walks 9 power cleans ————— 3 wall walks 9 power cleans 3 wall walks 6 power cleans 3 wall walks 3 power cleans *20 minute time cap *wall walks…
CrossFit Black Ridge – CrossFit Mobility/yoga with Ty at 930am View Public Whiteboard Metcon (AMRAP – Reps) “Bring the Heat” E3M for 4 rounds 400 meter run then: 1st and 3rd round max wall balls 20/14 2nd and 4th round max hang power clean 95/65 *rest 2 minutes after each round, so 5 minute total…
CrossFit Black Ridge – CrossFit Specialty class at 630pm with coach Matt, “kipping and muscle up progression” View Public Whiteboard Metcon (AMRAP – Reps) With a up clock 3 minute amrap 20 air squats 40 double unders then rest 3 minutes *no singles.. work on doubles Metcon (Time) Starting at the 6 minute mark 5…