CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) emom for 6 minutes even- max reps: hang power snatch 95/65 in 30 seconds odd-max effort strict pullups in 30 seconds Metcon (Time) For Time: 200 meter run 10 pull-ups 200 meter run 10 hang power snatches 400 meter run 20 pull-ups 400…
CrossFit Black Ridge – CrossFit Margaux Alvarez is coaching our 9:30am and 5:30pm classes. Come say hello to a world class games athlete. View Public Whiteboard Metcon (AMRAP – Reps) 3 minute amrap’s for 5 rounds 25 wall ball (20/14) cash in each round then max reps: 1st round- pushups 2nd round- situps 3rd round-…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) In 10 minutes work through 5 sets of 5 reps. 3-Position snatch deadlift – This will build strength where you need it most. Pause for 2-seconds at mid-shin, right off the floor, then again just past the knees and in the power position. Use…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) With a ascending clock 40 seconds on, 20 seconds off, for 5 rounds “elbow plank” At the 6 minute mark: 2 rounds for time: 15 clean and jerks 95/65 20 burpees Metcon (Time) At the 14 minute mark 2 rounds for time: 15 C&J 135/85…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 1600 Meter Run 16 Toes-to-bar 16 Pull Ups 16 Hand Stand Pushups 800 Meter Run 8 Toes to bar 8 Pullups 8 Hand Stand Pushups 400 Meter Run 4 Toes to Bar 4 Pull Ups 4 Handstand Pushups 200 Meter Run 2 Toes to bar…
CrossFit Black Ridge – Comp WOD View Public Whiteboard () Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14#
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) E2M for 5 rounds Bar complex, 3 dead lifts 3 power cleans 3 back squats 1 back jerk build weight, score is heaviest complex, you cannot release the bar through the complex Metcon (Time) 3 rounds for time 10 dead lifts 10 power cleans 10…
CrossFit Black Ridge – CrossFit Coaches spend 12-15 minutes on mobility. Normal WOD at 5:30 class. View Public Whiteboard Metcon (AMRAP – Reps) with a ascending clock 12 minute amrap 8 hang squat cleans 135/95 6 over the bar burpees 4 wall walks Metcon (Weight) From the 12 minue mark to the 24 minute mark:…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) sprint wod with a ascending clock 400 meter run 20 pullups 40 double unders 3×1 singles Metcon (Time) At the 8 minute mark 3 rounds 35 double unders 25 kb swings 53/35 15 pullups 3×1 singles Metcon (Time) At the 20 minute mark 250 double…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) Emom for 15 minutes 1st 30 seconds max reps ring dips 2nd 30 seconds max reps wall balls 3rd 3 reps at 75% of 1RM dead lift Score is total ring dips and wall balls. RXP is muscle up into ring dip sets…