190719
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 3 rounds of: 1 minute wall balls 20/14 1 minute hollow rocks 1 minute sumo dead-lift high pulls 75/55 1 minute situps 1 minute rest
190718
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 3 rounds of: 400 meter run 2 minutes rest (each round) then: 50 overhead squats 95/65 30 chest to bar pullups *25 minute cap
190717
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) Spend 10 minutes practicing hand stand hold/walk, use a partner to assist in open floor hold Metcon (AMRAP – Reps) 30 seconds on 30 seconds off for 4 rounds: -assault bike calories -dumbbell push press M2x35/W2x25 -jumping back squats 45/35 -weighted overhead situps 15/10…
190716
CrossFit Black Ridge – CrossFit View Public Whiteboard Clean and Jerk (1 rep max) 20 minutes to complete. Power or squat clean, and push jerk or split jerk. Metcon (Weight) E30S for 15 rounds 1 clean and jerk *score is barbell weight added together
190715
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) Emom for 7 minutes 30 double unders -max thrusters 95/65 * 2×1 singles *only RX completing all double unders each minute *score is total thrusters Metcon (Weight) At the 10 minute mark Emom for 7 minutes -3 thrusters *from the floor, first rep…
190713
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) For Time: 20/30 calories bike 30 ring dips 40 alternating DB snatches 50/35 50 hang power cleans 95/65 60 thrusters 95/65 120 DUs30 minute CAP
190712
CrossFit Black Ridge – CrossFit View Public Whiteboard : Metcon (Time) For time: 3 minute plank 90 dead lifts 135/95 3 minute plank 90 kb swings 53/35 -every break is 3 burpees, which also includes change of movement. *25 minute cap *holding static dead lift is allowed
190711
CrossFit Black Ridge – CrossFit Coaches spend 10 minutes letting the class practice rope climbs. View Public Whiteboard Metcon (AMRAP – Reps) 2 rounds for total reps: 5 minute amrap 3 rope climbs (RXP legless, 2×1 modified) 21 push jerk 135/95 -max wall balls 20/14 rest 4 minutes *score is total wall balls *go off…
190710
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 5 rounds for time: 20 alternating forward lunges 15 pushups 10 pull-ups 200 meter run *25 min cap
190709
CrossFit Black Ridge – CrossFit View Public Whiteboard Snatch Balance (1 rep max) Metcon (Weight) From the racks build to your heaviest bar complex of: 1 snatch balance 2 overhead squatsPart A: 1 rep snatch balance weight Part B: Score is single heaviest complex 30 minutes to complete both