181208
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) Partner WODS 10 min AMRAP 30/20 Cal Bike 6 Deadlifts 315/215 Rest 6 mins 10 min AMRAP 30 Wallballs 6 Rope Climbs Partition reps as needed.
160217
CrossFit Black Ridge – CrossFit View Public Whiteboard CrossFit Games Open 11.5 (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Power Cleans, 145# / 100# 10 Toes-To-Bar 15 Wall-Ball Shots, 20# / 14#
160202
CrossFit Black Ridge – CrossFit View Public Whiteboard Double unders 30/30 5 rounds (AMRAP – Reps) EMOTM for 5 minutes 30 Seconds on 30 off Double Unders Metcon (AMRAP – Reps) 6 minute amrap 14 over head squats 95/65 6 strict hspu (ab mat) 20 second plank rest 5 minutes 6 minute amrap 14 barbell…
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CrossFit Black Ridge – Saturday FREE CrossFit one class time at 7:30am only View Public Whiteboard Metcon (Time) Partner WOD For TIme: Surprise WOD, plan on getting wet and dirty!
150106
Main – Comp WOD View Public Whiteboard Bench Press (5 x 5) Bent Over Row (4 x 8) Metcon (AMRAP – Reps) 5 max effort unbroken sets of each MUs Push-upsRest as needed in between sets Metcon (No Measure) CFBR Tues WOD
141230
Main – Comp WOD View Public Whiteboard Shoulder Press (5 x 5) Metcon (No Measure) CFBR Tues WODs Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups Metcon (Time) Accumulate 5 mins of Handstand Hold (wall facing)
141218
Main – Comp WOD View Public Whiteboard Metcon (AMRAP – Reps) EMOTM for 20 mins 1 SqCl @ 85% of 1 RM Metcon (Time) Sprint WOD 3 RFT 10 KB Swings 53/35 10 Burpees Shoulder Press (3-3-3-3-3) Metcon (No Measure) Crossfit Black Ridge Thurs WOD
141204
Main – CrossFit Coaches spend 15 minutes on mobility View Public Whiteboard Metcon (Time) 800m run 50 burpees 5 rope climbs (RX Plus) 800m run 50 burpees 5 rope climbs (RX Plus)Burpees on 25lb plate
141201
Main – CrossFit View Public Whiteboard Metcon (Time) Sprint WOD 300 Meter Row 30 Thrusters 45/35Go in waves off the rower. Metcon (AMRAP – Rounds and Reps) 18 minute amrap 20 Alternating Overhead Lunges 20 Back Squats 400 Meter Run 45/35Don’t drop the barbell!
141114
Main – Comp WOD View Public Whiteboard Metcon (No Measure) E90S for 30 mins Even – 1 DL @ 85% of 1RM Odd – 45 s AMRAP strict HSPUs (25 pl) Metcon (Time) For time: Accumulate 3 mins of Ring L-Sit Metcon (No Measure) Crossfit Black Ridge Friday WOD