CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 1:00 Row @24 strokes/minute 10 Bodyweight Romanian Deadlifts* :30 DBL KB Front Rack Hold 1 ROUND 1:00 Row @28 strokes/minute 10 DBL KB RDLs** :30 DBL KB Front Rack Carry Workout Metcon (Time) 4 ROUNDS FOR TIME 500m Row 15 DBL…
CrossFit Black Ridge – CrossFit Class Schedule for Halloween is 5/6/930am and 4pm… Dress up and bring your kids to the 4pm class to get a fun workout in before the on slot of candy to follow. View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 10 MINUTES 10/8 Calories on the Bike (Increasing effort)…
CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 4 DBL DB Sumo Deadlifts + 4 DBL DB Sumo Deadlift High Pull 8 Alt. Step-Overs (no weight) 4/4 Moose Antlers :30 Tuck Hold 2:00 Rest … explain the DBL DB Snatch before the next round of the warm-up 1 ROUND…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2-3 min of Thoracic mobility with a foam roller then foam rollers go away and grab a barbell! 1 set of each, starting with: 15 Banded Face Pulls 10 BB Strict Press 5/5 Split Squats Then: 15 Banded Lat Pull Downs 10 BB…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Row Specific Warm-up then… Tabata-Style Warm Up (:20 work, :10 rest) for 2 rounds of the following movements… – Superman Rocks – Mountain Climbers – Banded Good Mornings – Plate Hops Skill Warm-up (No Measure) EMOM x 9 MINUTES MIN 1 – Double…
CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND of :40 Work // :20 Rest Movement 1: Medicine Ball Front Squats Movement 2: Scap Push-Ups Movement 3: Medicine Ball Push Press (to a target) Movement 4: Row Movement 5: DB Hang Jump + Shrug (shoulders to ears!) Workout Metcon (No…
CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS :20 Bike (EZ → Mod → Hard) 4/4 DB Bent Over Row 6 DB Hang to Overhead 16 Plank Alt. Shoulder Taps Workout Metcon (AMRAP – Reps) AMRAP x 14 MINUTES* Max Cal. Bike *Every 2:00 including 3-2-1 go, perform… 4…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Coach B’s Junkyard Dog Warm-up! Strength Squat Clean (1×3) ON A 8:00 RUNNING CLOCK… Build to Squat Clean for the Workout *Shorter time here is intentional…weight should be something that is “heavy” but you know you can hit for an automatic single every…
CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) LINE DRILLS! 25′ Each… Walking Knees to Chest Walking Heel to Butt Toy Soldiers Running High Knees Running Butt Kickers Walking Forward Lunges Bear Crawls 100m run Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 14 MINUTES 200m Run 14 DB Push…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS (no stopping b/t movement): :30 Air Squats :30 Up Downs :30 Alt. Lunges :30 Mt. Climbers :30 Superman Hold Partner Workout Metcon (Time) IN TEAMS OF 2… 4 ROUNDS FOR TIME 40 Cal Bike 25 “Synchro” Front Squats 75/55 40 Cal…