180417
CrossFit Black Ridge – CrossFit View Public Whiteboard Overhead Squat (3 reps E3M for 5 rounds ) From the rack build to your heaviest set of 3 Metcon (Time) For Time: 15-12-9 Overhead squat 115/80 Toes to bar *10 minute time cap
180416
CrossFit Black Ridge – CrossFit class at 5/6/7/930am and 430/530pm View Public Whiteboard Metcon (Weight) In 15 minutes build to a heavy set of 5 back squats from the rack. @1×5 *add in extra performance if you get a PR Metcon (Time) 3 Rounds For Time: 10 burpees 20 wall balls 20/14 30 kettle bell…
180414
CrossFit Black Ridge – CrossFit Please come early for extra warm-up. Suggested Warm-up: 5-10 mins foam rolling 5-10 mins specific mobility (focus on shoulders) 5-10 mins active, dynamic stretching 5-10 mins run, bike, or row Crossover Symmetry Routine 5-10 mins skill work (handstands, rings) 5-10 mins empty barbell work We will work on medball cleans…
180413
CrossFit Black Ridge – CrossFit Sign up for the “Navy Seal” clinic on Saturday from 830-1030am View Public Whiteboard Metcon (No Measure) E2M for 3 rounds 3×10 each partner assisted glute ham raises Metcon (AMRAP – Reps) 15 minute amrap 50 single leg kb dead lifts 53/35lbs R25/L25 15 toes to bar 50 front rack…
180412
CrossFit Black Ridge – CrossFit Yoga at 930am today, All other classes are still Crossfit. View Public Whiteboard Metcon (AMRAP – Reps) In 10 minutes establish: 3 max effort hand stand holds *score is total seconds accumulated *reps are represented as seconds Handstand Walk (1-1-1) In 10 minutes establish: 3 max distance walks or choose…
180411
CrossFit Black Ridge – CrossFit We are trying Yoga at 9:30am on Thursday to see if we get more attendance. So NO yoga Wednesday morning. Be a few minutes early please. View Public Whiteboard Metcon (AMRAP – Reps) 3 rounds for reps: 1 minute wall balls 20/14 1 minute pull-ups 1 minute box jumps 24/20…
180410
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) Emom for 10 minutes 10 burpees then from minutes 10-22: establish *2 rep max TnG clean and jerk *1 rep max snatch *only RX is all 100 burpees are completed. *score is combined weight of both lifts *squat or power lifts
180409
CrossFit Black Ridge – CrossFit Get signed up for the “train like a navy seal” clinic 8:30-10:30am Saturday the April 14th View Public Whiteboard Metcon (Time) 2 Rounds For Time: 20 push-ups 15 pull-ups 10 thrusters 95/65 8 minute time cap Metcon (AMRAP – Reps) At the 10 minute mark: 10 minute amrap 10 thrusters…
180407
CrossFit Black Ridge – CrossFit Come early to warm-up and work on fundamentals. Suggested warm-up: 5-10 mins foam rolling 5-10 mins specific mobility (bands/box stretching) 5-10 mins active stretching (dynamic – slow controlled movement) 5-10 mins monostructural movement (run/bike/row/DUs) 5-10 mins PVC pipe and Crossover Symmetry 15-20 mins barbell work/gymnastics practice View Public Whiteboard Metcon…
180406
CrossFit Black Ridge – CrossFit class at 5/6/7/930am and 430/530pm View Public Whiteboard Metcon (Time) For Time: 3 rounds of: 45 double unders 30 sit-ups 15 dead lifts 225/155 then: 1 mile run then: 100 double unders 100 air squats 2×1 singles 30 minute cap