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
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..…
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.
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…
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…
CrossFit Black Ridge – CrossFit View Public Whiteboard Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#
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…