CrossFit Black Ridge – CrossFit CrossFit at 930am just this week. No Yoga View Public Whiteboard Metcon (Weight) Minutes 0-10 establish a 1×5 max weight bench press. Then: Minutes 10-20 establish a 1×10 touch and go dead lift. *score is barbell weight of bench and dead lift combined. * use a spotter on bench Metcon…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 5 rounds for time: 10 power cleans 135/95 10 burpees 500m Row (Time) Max Effort 500m RowCash out: Take the needed rest after Metcon to perform:
CrossFit Black Ridge – CrossFit Specialty class moved to Tuesday this week at 6:30pm with Coach Matt View Public Whiteboard Metcon (Weight) Front Squat 3-3-3 Push Press 3-3-3 Thrusters 3-3-3 *Score is heaviest 1×3 of each lift combined. *From the rack *Add in extra performance if you’d like to keep the history. 630 specialty class…
CrossFit Black Ridge – CrossFit Never miss a Monday training session! View Public Whiteboard Metcon (AMRAP – Reps) For reps: 4 minute amrap 80 situps max reps toes to bar Metcon (AMRAP – Rounds and Reps) 15 minute amrap 15 wall balls 20/14 10 kb swings 53/35 5 toes to bar E3M starting at the…
CrossFit Black Ridge – CrossFit class at 7:30am View Public Whiteboard Metcon (Time) For Time: Partner wod 100 hang power snatches 95/65 then: both partners each carry a 45/25plate down to marker at confluence park trail! (to orange cones) then: 100 dead lifts 185/125 **undisclosed distance but under 1 mile *50 minute time cap *Partition…
CrossFit Black Ridge – CrossFit Fun day Friday! Start your weekend off right! View Public Whiteboard Metcon (Time) 5 rounds for time: 300 meter row 15 front squats 95/65 60 second elbow plank rest 90 seconds *30 minute cap