CrossFit Black Ridge – CrossFit Never miss a Monday before Thanksgiving! View Public Whiteboard Metcon (AMRAP – Reps) 2 rounds for reps: 1 minute wall balls 20/14 1 minute rest 1 minute pull-ups 1 minute rest 1 minute shoulder to overhead 95/65 1 minute rest 1 minute calorie row 1 minute rest 1 minute burpees…
CrossFit Black Ridge – CrossFit TRACK DAY!!! Meet at the gym at 7:30. We will leave for the high school track at 7:45. Workout will be from 8 to 8:45 at the HHS track. View Public Whiteboard Metcon (No Measure) 6 x 100 m Sprints, walk back in between 3 x 200 m Sprints, walk…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 12 minute amrap 10 toes to bar 10 power cleans 95/65 10 toes to bar 9 power cleans 115/75 10 toes to bar 8 power cleans 135/95 10 toes to bar 7 power cleans 155/105 10 toes to bar 6 power cleans 185/125…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 2 rounds of: 20 front squats 95/65 15 box jumps 24/20 200 meter run rest 2 minutes each round then: 2 rounds of: 10 front squats 135/95 15 box jumps 24/20 200 meter run rest 2 minutes each round *step-ups are not RX
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 6 rounds for time: 15 pushups 15 second hanging static leg hold at 90 degrees 15 air squats 30 foot hand stand walk 2 rope climbs Rest 1 minute *modify HSW with 30 second hand stand hold, must pass 10 foot markers to advance through…
CrossFit Black Ridge – CrossFit View Public Whiteboard The CrossFit Total (Total Weight) Back Squat (1 Rep Max)Shoulder Press (1 Rep Max)Deadlift (1 Rep Max)Be early for personal mobility, class/wod instruction starts at top of the hour. 50 minute to complete all the movements.
CrossFit Black Ridge – CrossFit Never miss a Monday! View Public Whiteboard Metcon (Time) Partner wod (M/M or F/F partnerships if possible) 50 double unders 40 clean and jerk 95/65 50 double unders 30 clean and jerk 115/75 50 double unders 20 clean and jerk 135/95 50 double unders 10 clean and jerk 155/105 50…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 7 min AMRAP 4 Thrusters 135/95 6 KTE rest 4 min 7 min AMRAP 8 Push Press 95/65 12 Front Rack Lunges 95/65 rest 4 min 7 min AMRAP 2 Deadlifts 315/215 3 HSPUs
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) For Time: Partner wod, teams of 2 6 rounds, alternating every movement change 10 box step overs w/ single DB 50/35lbs, 20inch box 15 kb swings 53/35 10 pull-ups then: 100 calories on rower (10 calorie splits) 100 calories on assault bike (10 calorie splits)…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 3 rounds for time of: Run 400 meters 21 sumo deadlift high pulls 75/55 12 burpees, jumping over the barbell