CrossFit Black Ridge – CrossFit Metcon (Weight) In 20 minutes From the rack 1 snatch balance + 2 overhead squat From the floor 3 snatch grip dead lift *score is heaviest SB/OHS complex *move between both stations, build your SGDL heavier then your 1RM snatch Metcon (Weight) emom for 10 minutes 1 squat snatch *build…
CrossFit Black Ridge – CrossFit class at 5/6/7/930am and 430/530 pm Metcon (Weight) E3M for 3 rounds (9 minutes) 10 unbroken thrusters *score is total weight combined of the 30 reps *take weight from the floor Metcon (AMRAP – Reps) emom for 16 minutes 1st 15 pullups 2nd 15 overhead alternating lunges 95/65 3rd 15…
CrossFit Black Ridge – CrossFit As always pls come early to warm-up. Suggested warm-up: 5-10 mins foam rolling 5-10 mins specific mobility (hips and shoulders) 5-10 mins active stretching (dynamic, slowly moving) 5-10 mins run, row or bike Crossover Symmetry Routine 5-10 mins empty barbell work (Deadlift and Hang Power Snatch) We will warm-up as…
CrossFit Black Ridge – CrossFit No 4:30pm class today, Come support our fundraiser WOD and get a great workout from 5-7pm. Any donation appreciated! Details are on facebook and Instagram. Metcon (AMRAP – Rounds and Reps) 20 minute amrap 25 burpees 15 power clean and jerk 135/95 50 double unders 2×1 singlesClass times are 5/6/7/930…
CrossFit Black Ridge – CrossFit Metcon (Time) For time: 200 meter run rest 1 minute 400 meter run rest 2 minutes 800 meter run rest 3 minutes Then 3 rounds of: 25 overhead squats 95/65 30 sit-ups *28 minute cap
CrossFit Black Ridge – CrossFit Metcon (Time) “SATAN’S WHISKERS” 3 Rounds for Time 10 Chest-to-Bar Pull-Ups 10 Front Squats (165/115 lbs) 10 Burpees Metcon (Time) “SATAN’S WHISKERS” scaled option 3 Rounds for Time 10 Pull-Ups 10 Front Squats (95/65 lbs) 10 Burpees *12 minute time cap *Front squats taken from the ground. *Go in two…
CrossFit Black Ridge – CrossFit Metcon (AMRAP – Reps) With a up clock: Emom for 8 minutes, 40/20 seconds work to rest ratio: -max reps each minute even-jumping air squats (onto med ball) odd- strict press 75/55 then rest 2 minutes 3 minute amrap -max reps Turkish getup’s 35/25 KB or DB *alternate right to…
CrossFit Black Ridge – CrossFit Class at 5/6/7/930am – 430/530pm Choose wod A or B option. Metcon (AMRAP – Reps) “Open Test” AMRAP 20: 50 Wallballs (20/14) 50 Double Unders 40 Box Jumps (24/20) 40 Toes to Bar 30 Chest to Bar Pull-ups 30 Burpees 20 Cleans (145/100) 20 Jerks (145/100) 10 Snatches (145/100) 10…
CrossFit Black Ridge – CrossFit As always, please come early to warm-up. Suggested warm-up: 5-10 mins foam roller/lacrosse ball 5-10 mins specific mobility (hips and shoulders) 5-10 mins active/dynamic stretching 5-10 mins run, bike or row Crossover Symmetry Routine 5-10 mins empty barbell work/skill work (rope) WOD will start no later than 8 a.m. regardless…
CrossFit Black Ridge – CrossFit class at 5/6/7/930am & 430pm Metcon (AMRAP – Reps) For total reps: 4 minute amrap 21 Dead lifts 135/95 21 Pull ups 4 minute rest 4 minute amrap 15 Hang Power cleans 135/95 15 Burpees over the bar 4 minute rest 4 minute amrap 9 Shoulder to overhead 135/95 9…