CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) E2M for 6 rounds Bar complex of: 2 power cleans 2 front squats 2 push jerk *build to your heaviest complex *share a bar if possible Metcon (Time) For Time: 30 thrusters 135/95 *5 minute time cap
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) For time: 50 hand stand pushups 50 toes to bar 50 box step overs 24 inch 50 over head alternating lunges / With one DB 50/35 *Modify hspu with strict press at 75/55 *25 min time cap *use either arm on overhead lunges
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 6 rds for time: 400 m run 12 push press 95/65 12 box jumps 24/20 12 SDLHP 95/65
CrossFit Black Ridge – CrossFit class at 5/6/7/930am & 430pm View Public Whiteboard Metcon (AMRAP – Reps) 2 minutes on 2 minutes off for 3 rounds 12 thrusters 95/65 then: max effort wall balls 20/14 *score it total wall balls Metcon (AMRAP – Reps) At the 14 minute mark: 4 minute amrap squat cleans 135/95
CrossFit Black Ridge – CrossFit yoga/mobility at 930am View Public Whiteboard Double unders 30/30 5 rounds (AMRAP – Reps) EMOTM for 5 minutes 30 Seconds on 30 off Double UndersHelen starts at the 10 minute mark: Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) E90S for 5 rounds 3 touch and go dead lifts *build heavier than metcon weight *share a bar if possible Metcon (AMRAP – Rounds and Reps) 10 minute amrap 10 dead lifts 275/185 20 situps
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) emom for 10 minutes 1 clean and jerk *share a bar if possible *score is single heaviest Metcon (Time) For time: 2 rounds of: 10 clean and jerk, 155/105 lb. 12 burpees Then, 2 rounds of: 10 clean and jerk, 135/80 lb. 12 burpees Time…
CrossFit Black Ridge – CrossFit class at 5/6/7/930am & 430/530pm View Public Whiteboard Metcon (Time) 3 rounds for time: 50 medicine ball cleans 20/14 800 meter run *30 minute time cap *scale the reps or length of run if the first round takes over 10 minutes *there are 5 cone stations set up in the…
CrossFit Black Ridge – CrossFit Please come early to warm-up. Gym will be open by 7 a.m. at the latest. Suggested warm-up: 5 mins foam roll 5 mins run/bike/row 5 mins specific mobility (hips, shoulders and ankles) 5 mins dynamic stretching Crossover Symmetry Routine 5 -10 mins Empty barbell work (muscle snatch and overhead squat)…
CrossFit Black Ridge – CrossFit class at 5/6/7/930am and 430pm View Public Whiteboard Bench Press (1×5) In under 20 minutes build to heaviest set of 5 unbroken, use a spotter Metcon (AMRAP – Rounds and Reps) 21-15-9 toes to bar pushups walking lunges *10 minute time cap