CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) Tabatas 20 sec on 10 off for 8 rounds (4 mins per movement) 1 minute rest in between movements Front Rack Lunges Hang Power Snatch Push Press Wallballs TTB Cal Row 75/55 Score is total reps
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) For time: Dead lift 10k-men / 7k-woman Then: 3 rounds of: 30 sit-ups 100 double unders Then: Dead lift 10k-men / 7k- women *23 min time cap *choose your own barbell load *2×1 singles
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 21-15-9 Hspu Pullups rest 4 minutes then 45 thrusters 95/65 *20 minute time cap *RXP deficit 45lb plates hspu & C2B
CrossFit Black Ridge – CrossFit Class times are 7am and 930am only. No kids classes on the 4th of July. View Public Whiteboard Abbate (Time) For Time: Run 1 mile 21 Clean and Jerks, 155# Run 800 meters 21 Clean and Jerks, 155# Run 1 MileIn honor of U.S. Marine Corps Sergeant Matthew T. Abbate,…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) E3M for 8 rounds build to your heaviest bar complex of: 3 back squats + 2 overhead squats (from the rack) *share racks *help each other pick up the bars off the floor back to the racks in groups of 3
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) In under 12 minutes “partner ab sesh..” 6 rounds: (3 each) 30 second elbow plank 20 second hang knee raised static hold 15/10 plate 10 hollow rocks Metcon (Time) 10 rounds for time: 20 seconds wall sit 5 single arm thrusters 5R/arm 5L/arm 50/35DB…
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