Thursday
CrossFit Black Ridge – CrossFit Class times are 5/6am and 930am only. View Public Whiteboard
Thursday
CrossFit Black Ridge – CrossFit Class times are 730am and 930am only. View Public Whiteboard
Wednesday
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 10 Alt. Samson Lunges 12 Alt. Groiners :20 Overhead Plate Hold Into… 3 ROUNDS 8/8 Tempo Split Squats 10 Plate OH Strict Press 12 Plate Sumo Deadlifts 100m Run (EZ→ Mod→ Hard) Workout Metcon (AMRAP – Reps) 4 SETS ON A…
Tuesday
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 1:00 Row (EZ-Mod) 10 Plate G2OH 10 Elbow Punches 10 Good Mornings Into… 2 ROUNDS :40 Row (Mod-Hard) 8 Plate G2OH 5 Hang Muscle Clean Following the warm-up go into your teaching of the Power Clean. Workout Metcon (Time) FOR TIME…
Thursday
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 10/8 Cal Row (EZ) 10 KB Deadlift 10 Scap Push-Ups Into… 3 ROUNDS 10/8 Cal Row (Mod) 10 KBS 10 Push-Ups Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 5 MINUTES 20 Russian KBS (70/53)|(53/35) 20/15 Cal Row or Bike…
Tuesday
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 4 Inch Worms 6 Bootstrappers 8 Groiners Into… AMRAP x 4 MINUTES 5 Med Ball Power Clean 5 Med Ball Lunges 5 Med Ball OH Press 20 Shoulder Taps Strength Back Squat (1×6 / 1×4 / 1×2) BACK SQUAT 1×6 @…
Monday
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 1:00 Row (EZ pace) 10 BW Lunges 10 BB Sumo Good Morning Into… 1 ROUND :45 Row (Mod Pace) 10 BW Lunge 10 BB Sumo Deadlift Into… 1 ROUND :30 Row (Hard Pace) 10 Front Rack Lunge 10 Upright Row Strength…
Tuesday
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4 ROUNDS :15 Jumping Jacks :15 Lunges :15 Up-Downs :15 Glute Bridge Hold Deadlift (1×2 / 1×2 / 1×2+) DEADLIFT 1×2 @ 80% (Moderate) of 2RM 1×2 @ 85-90% (Mod-Heavy) 1×2+ @ 95% (Heavy)* *As many reps as possible w/o failure…no more than…
Friday
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Strength Warm-up (No Measure) 3 SETS (10:00 Cap) 4 Inchworms w/ Push-Up 6 Burpees 8 Slam Ball Thrusters 10 Shoulder Taps 1:00 Plank Shoulder Press (1×4 / 1×4 / 1×4+) STRICT PRESS 1×4 @ 70-75% (Moderate) of 2RM 1×4 @ 75-80% (Mod) 1×4+ @ 80-85% (Mod-Heavy)*…
Monday
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2-3 ROUNDS 1:00 Row 10 BB Good Morning 20 Shoulder Taps 5 Push-Up to Pike Strength Deadlift (1×4 / 1×4 / 1×4+) DEADLIFT 1×4 @ 70-75% (Moderate) of 2RM 1×4 @ 75-80% (Mod) 1×4+ @ 80-85% (Mod-Heavy)* *As many reps as possible w/o…