CrossFit Black Ridge – CrossFit As always please come early to warm up. Suggested warm-up: 5-10 mins Foam Roller 5-10 mins specific mobility 5-10 mins active stretch 5-10 mins run/row/bike Crossover Symmetry Routine 5-10 mins empty barbell work 5-10 mins skill work (handstand/rings) WOD will start at 7:50 a.m. Metcon (AMRAP – Reps) Partner WOD…
CrossFit Black Ridge – CrossFit Class at 5/6/7/930am & 430/530pm Metcon (Time) 3 rounds 200 meter run 15 hang power snatch 25 double unders then: 2 rounds 400 meter run 15 pullups 25 double unders then: 1 round 800 meter run 15 overhead squats 25 double unders *95/65 *30 minute cap
CrossFit Black Ridge – CrossFit Push-up 5 Minute AMRAP (AMRAP – Reps) 5 Minute AMRAP Push-ups Metcon (Time) At the 10 minute mark reset clock and start: 4 rounds for time: 10 toes to bar 10 kb swings 53/35 28ft right arm overhead kb lunge 50/35 10 wall balls 20/14 28ft left arm overhead kb…
CrossFit Black Ridge – CrossFit Class 5/6/930am/430/530pm No yoga at 7am this week, Sera is out of town, but plan on yoga next week. Metcon (AMRAP – Reps) With a up clock: 2 Rounds of: 2 minutes on 3 minutes off power cleans 185/125 Metcon (AMRAP – Reps) At the 10 minute mark start: emom…
CrossFit Black Ridge – CrossFit Class’s Tuesday at 5/6/930/430/530 Metcon (Weight) E90S for 10 rounds 2 rep touch and go deadlift *start light and build throughout *score is heaviest double *Preferably share a bar with a partner to have enough weight Push Press (1 rep max) In 20 minutes establish a 1 rep max push…
CrossFit Black Ridge – CrossFit Class times 5/6/7/930/430/530 Metcon (AMRAP – Reps) With a 20 minute descending clock: 2 minute amrap -jumping back squats 45/35 Rest 2 minutes 2 minute amrap -air squats Rest 2 minutes 12 minute amrap 15 squat clean and jerk 95/65 30 second over head bar hold 95/65 30 second elbow…
CrossFit Black Ridge – CrossFit Pls come early to warm up. WOD starts at 7:50 a.m. Suggested warm up: 5-10 min foam rolling 5-10 min specific mobility 5-10 min active stretch 5-10 min row/run/bike Crossover Symmetry Routine 5-10 min empty barbell work Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95#…
CrossFit Black Ridge – CrossFit class times at 5/6/7/930am-430/530pm Metcon (Time) For Time: 100 double unders 70 butterfly sit ups 50 push press 95/65 40 toes to bar 50 strict shoulder press 45/35 70 butterfly sit ups 100 double unders NO JERKS! 2×1 singles 30 minute cap5/6/7/930am &430pm
CrossFit Black Ridge – CrossFit Metcon (Time) For Time: 3 rounds: 12 pullups 200 meter run 12 thrusters 95/65 then: rest 4 minutes 3 rounds: 21 kb swings 53/35 200 meter run 6 thrusters 135/95 27 minute time cap
CrossFit Black Ridge – CrossFit Class schedule is 5/6/930am 430/530pm NO YOGA this Wednesday or the 10th, Sera is out of town. Metcon (Time) Partner wod For Time: 20 snatches 50/35 dumbbell 20 burpee partner jump overs 30 snatches 20 burpee partner jump overs 40 snatches 20 burpee partner jump overs 50 snatches 20 burpee…