CrossFit Black Ridge – CrossFit No classes Thursday-Friday-Saturday. CFBR beach trip! View Public Whiteboard Metcon (Weight) in 7 minutes: 5 sets 2 “snatch grip dead lifts” build heavier then current 1RM snatch rest 2 minutes in 10 minutes 5 sets 2 “snatch balance” build to heaviest double Score is heaviest double snatch balance. Add in…
CrossFit Black Ridge – CrossFit No classes Thursday-Friday-Saturday. CFBR beach trip! View Public Whiteboard Metcon (AMRAP – Reps) 8 minutes- 30 sec on 30 sec off even- strict press 75/55 odd- situps Metcon (Time) 3 rounds for time: 20 hand release pushups 80 double unders 50 air squats 3×1 singles
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 25-Minute Partner AMRAP Power Clean 4000/2800 Shoulder to Overhead 2000/1400 30 Chest-2-Bar Pullups 30 Bar-facing Burpees 1 person working at a time, except for the burpees that can be performed at the same time if done in unison. The same barbell…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) For time: 800m Run 27 wall balls 20/14 54 Sit-ups 600m Run 21 wall balls 42 Sit-ups 400m Run 15 wall balls 30 Sit-ups 200m Run 9 wall balls 18 Sit-ups 30 minute time cap
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) tabata 20/10 second, work-rest ratio for 4 rounds. Alternate every movement -toes to bar -sumo dead lift high pull 95/65 -elbow plank Metcon (AMRAP – Reps) 10 minute amrap 25 dead lifts 135/95 30 box jumps 24/20 25 dead lifts 225/155 30 box…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 2 rounds for time: 200 meter farmer carry M/2×25’s W/2×15’s 5 wall walks 10 overhead squats 95/65 rest until the 10 minute mark Metcon (Weight) At the 10 minute mark emom for 8 minutes 1 squat snatch build to heaviest single Metcon (Time) At the…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) E30S for 10 minutes 1 squat clean score is single lightest barbell Metcon (Weight) E2M for 6 cycles 1 clean 5 jerks score is heaviest complex
CrossFit Black Ridge – CrossFit Never miss a monday! View Public Whiteboard Metcon (Time) For time: 15-10-5 pull-ups thrusters 95/65 rest 2 minutes 15-10-5 kb swings 53/35 thrusters 95/65 rest 2 minutes 15-10-5 burpees thrusters 95/65
CrossFit Black Ridge – CrossFit Good luck to all our Crossfit Black Ridge athletes running the Stg Marathon tomorrow! View Public Whiteboard Metcon (Time) For time: Partner wod Alternating entire rounds 10 rounds ( 5 each ) 5 power snatches 95/65 5 over the bar burpees then: 10 rounds ( 5 each ) 10 wall…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 3 rounds for time: 20 toes to bar 15 hand stand push-ups (ab mat) 25 front rack lunges 95/65 3 rope climbs 30 minute time cap