CrossFit Black Ridge – CrossFit View Public Whiteboard The CrossFit Total (Total Weight) Back Squat (1 Rep Max)Shoulder Press (1 Rep Max)Deadlift (1 Rep Max)Be early for personal mobility, class/wod instruction starts at top of the hour. 50 minute to complete all the movements.
CrossFit Black Ridge – CrossFit Never miss a Monday! View Public Whiteboard Metcon (Time) Partner wod (M/M or F/F partnerships if possible) 50 double unders 40 clean and jerk 95/65 50 double unders 30 clean and jerk 115/75 50 double unders 20 clean and jerk 135/95 50 double unders 10 clean and jerk 155/105 50…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 7 min AMRAP 4 Thrusters 135/95 6 KTE rest 4 min 7 min AMRAP 8 Push Press 95/65 12 Front Rack Lunges 95/65 rest 4 min 7 min AMRAP 2 Deadlifts 315/215 3 HSPUs
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) For Time: Partner wod, teams of 2 6 rounds, alternating every movement change 10 box step overs w/ single DB 50/35lbs, 20inch box 15 kb swings 53/35 10 pull-ups then: 100 calories on rower (10 calorie splits) 100 calories on assault bike (10 calorie splits)…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 3 rounds for time of: Run 400 meters 21 sumo deadlift high pulls 75/55 12 burpees, jumping over the barbell
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 3 minute amrap 15 hang squat clean 95/65 20 double unders rest 3 minutes 4 minute amrap 10 hang squat clean 135/95 25 ab mat sit-ups rest 4 minutes 5 minute amrap 5 hang squat cleans 155/105 30 double unders *score is total…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) E30S for 7 minutes 1 Squat Snatch Build to 70-80% throughout the emom *focus on technique over load. Squat Snatch (1-1-1-1-1-1-1) After emom, in 15 minutes perform 7 sets of 1 trying to set a personal best. Have all singles be at 80% or…
CrossFit Black Ridge – CrossFit Never miss a Monday View Public Whiteboard Metcon (AMRAP – Reps) 3 rounds for total reps 40 seconds on 20 seconds off – calorie bike – chest to bar pull-ups – hang double kb snatch 35/26 – manimals 45/25lb plate rest one minute after each round
CrossFit Black Ridge – CrossFit Class at 730am. View Public Whiteboard Metcon (Time) Partner wod For time: 40 jumping back squats 45/35 100 push-ups 40 jumping back squats 150 front rack alternating lunges 45/35 40 jumping back squats 100 push-ups 40 jumping back squats 150 front rack alternating lunges 40 jumping back squats *30 minute…
CrossFit Black Ridge – CrossFit Fun day Friday! Sweat off all those Halloween treats. View Public Whiteboard Metcon (Weight) E90 for 5 rounds 2 rep hang power snatch *build to heaviest double Metcon (AMRAP – Reps) At the 12 minute mark: 8 minute amrap 15 hang power snatch 95/65 40 double unders 8 bar over…