180619
CrossFit Black Ridge – CrossFit View Public Whiteboard Split Jerk (1 rep max) From the rack Behind The Neck Jerk (1 rep max) From the rack
180618
CrossFit Black Ridge – CrossFit Never miss a Monday View Public Whiteboard Metcon (Time) For time: 22 thrusters 22 toes to bar 22 over head squats 22 pull-ups 22 back squats RX 115/80 25 min cap *every break of movement including transition from movements perform 5 burpees.
180616
CrossFit Black Ridge – CrossFit Class at 730am View Public Whiteboard Metcon (Time) 3 rounds for time: 400 meter run 16 chest to bar 8 clean and jerk 155/105 rest 2 minutes RXP OPTION 3 rounds for time: 400 meter run 12 chest to bar + 4 bar muscle ups 8 clean and jerk 155/105…
180615
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) In 12 minutes: build to a heavy 3 position power snatch complex of: 1st- high hang (above the knee) 2nd- below knee 3rd- from the floor * score is single heaviest complex Metcon (Time) 2 Rounds For Time 10 hang power snatch 115/80 75 double…
180614
CrossFit Black Ridge – CrossFit yoga/mobility at 930am View Public Whiteboard Metcon (AMRAP – Reps) In a team of 3 perform 25 minute amrap 50 front squats 95/65 75 burpee box jumps 20 inch 150 wall ball tosses 20/14 *one parnter works while one rests *partition reps as needed *score is total team reps
180613
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) 3 rounds: 40 seconds on 20 seconds off 1st- strict pull-ups 2nd-walking lunges 3rd- free standing hand stand hold *make strict pulls very controlled, use a heavy band to avoid kipping * goal of free standing hand stand hold is to stick the hold..…
180612
CrossFit Black Ridge – CrossFit View Public Whiteboard Back Squat (5-5-5-5-5) Challenge yourself here.. start 1st set at approx 70% of 1RM and build to your heaviest 1×5, take 2-3 minute rest between sets.
180611
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) For time: 21-15-9 -alternating dumbbell snatch 50/35 -pull-ups 3 minutes rest then: 21-15-9 -box step overs 20inch w/single dumbbell 50/35 -burpees over the dumbbell *24 minute time cap *Hold the DB any position crossing over the box, both feet must touch the top of the…
180609
CrossFit Black Ridge – CrossFit Class at 730am View Public Whiteboard Metcon (AMRAP – Reps) 1 minute on 2 minutes off for 5 rounds 10 wall balls 20/14 then: max squat cleans 135/95 *score is squat cleans Metcon (Weight) From Minutes 13-20 establish a 1 rep max squat clean Metcon (Time) At the 22 minute…
180608
CrossFit Black Ridge – CrossFit View Public Whiteboard Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#