CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) Partner wod: From minutes 0-12 build to a heavy 5 rep touch and go partner dead lift From minutes 12-20 perform 3 sets 15 reps each of partner assisted Glute ham raises From minutes 20-30 each partner perform 3- 1 minute sets of weighted elbow…
CrossFit Black Ridge – CrossFit Yoga at 6:45 with Ty Clark View Public Whiteboard Metcon (AMRAP – Reps) 2 rounds of: 4 minute amrap 15 power clean 135/95 30 double unders 2 minutes rest 4 minute amrap 15 toes to bar 30 double unders 2 minutes rest *score is total reps *2×1 singles
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) E3M for 6 rounds (groups of 2-3 per rack) 5 back squats from the rack at 70% Metcon (Time) For time: 50 back squats 135/95 6 minute time cap *weight comes from the floor and picked up on go.
CrossFit Black Ridge – CrossFit Class’s at 7:30 and 9:30am only! View Public Whiteboard Metcon (AMRAP – Reps) 5 rounds: 2 minute amrap 10 wall balls 20/14 200 meter run max rounds and reps of: 5 pull-ups 10 pushups 15 air squats rest 3 minutes *score is total reps including wall ball tosses *move away…
CrossFit Black Ridge – CrossFit Please come early to warm up. Group warm up will be minimal. 730-740 group warm-up. 740-750 WOD explanation and personal warm-up. 750-8 muscle ups or muscle up accessory work 8-810 transition and set up 810-829 7 min AMRAPs View Public Whiteboard 30 Muscle-Ups (Time) 30 muscle-ups for time10 min CAP…