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CrossFit Black Ridge – CrossFit 930am and 430 pm classes View Public Whiteboard Metcon (Time) 10 rounds for time: 10 wall balls 20/14 5 toes to bar 10 situps *20 minute cap
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CrossFit Black Ridge – CrossFit Class times are 730 and 930AM only. No kids class Thursday… Happy 4th of July. Class times on Friday are 930am and 430 pm only. View Public Whiteboard The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat…
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CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 12 minute amrap 15 dead lifts 225/155 8 hand stand pushups 40 double unders *level floor is RX
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CrossFit Black Ridge – CrossFit View Public Whiteboard Front Squat (1 rep max) Metcon (Weight) Front Squat 1-1-1 *Score is 3 heaviest singles combined weight. example… 200+210+220=630lbs
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CrossFit Black Ridge – CrossFit View Public Whiteboard Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups
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CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) Teams of 3-4 25 minute amrap 100 toes to bar 100 strict dumbbell press M2x35 W2x25 100 box step ups 20in M2x35 W2x25 100 dumbbell front squats M2x35 W2x25 100 bench press 115/75 *bar will be picked up off the floor and handed…
190628
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) For total reps: 4 minute amrap 21 hang power cleans 95/65 15 bar facing burpees Rest 4 minutes 4 minute amrap 15 hang power cleans 135/95 15 bar facing burpees Rest 4 minutes 4 minute amrap 9 hang power cleans 165/115 15 bar…
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CrossFit Black Ridge – CrossFit View Public Whiteboard CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55#
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CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) For Time: 50/40 calorie bike 50 thrusters 95/65 50/40 calories on the rower *go off in 5 minute waves off the bike, there will be a heat sign up list on the white board for starting positions. First come first serve to class .
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CrossFit Black Ridge – CrossFit View Public Whiteboard Bear Complex (E2M for 5 rounds ) Power Clean Front Squat Push Press Back Squat Second Push PressPause between each movement. Build to heaviest complex. Metcon (Weight) Emom for 10 minutes 1 Bear complex *score is bar weight x10, adjust weight as needed.Pause between each movement.