CrossFit Black Ridge – CrossFit never miss a Monday! View Public Whiteboard Metcon (AMRAP – Reps) In a 11:00 Minute Window: 1 Mile Run + Max Clean and Jerk in remaining time 3:00 Minute Rest In a 8:00 Window: 800 Meter Run + Max Power Snatch in remaining time 3:00 Minute Rest In a 4:00…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) With a partner, split reps anyway you want for 30 minutes of: 60 Cal Row 50 Toes 2 Bar 40 hspu 30 Power Cleans 135/95 20 Muscle Ups* (Bar or Ring) 30 Power Cleans 40 hspu 50 Toes to Bar Rx+ 2 Butt-to-Butt…
CrossFit Black Ridge – CrossFit Dave Howard benefit wod and dinner. Starts at 5pm. Only one class today. Happy 2 year anniversary to us! View Public Whiteboard Metcon (AMRAP – Reps) Partner wod Partners alternate doing entire rounds. 2 rounds each of: 12 front rack lunges 95/65 12 toes to bar Then 2 rounds each…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 4 minute amrap’s 400 meter run then with remaining time max reps kb swings 53/35 rest 2 minutes repeat cycle 3 more rounds doing 2nd-air squats 3rd-double unders 4th-pushups
CrossFit Black Ridge – CrossFit View Public Whiteboard Back Squat (1-1-1-1-1) Deadlift (1-1-1-1-1) Metcon (AMRAP – Reps) optional cash out: emotm for 10 minutes 30 seconds calorie row 10 air squatsscore is total calories
CrossFit Black Ridge – CrossFit View Public Whiteboard Holleyman (Time) 30 Rounds for time of: 5 Wall-Ball Shots, 20# 3 Handstand Push-ups 1 Power Clean, 225#In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, was killed on August 30, 2004To learn more about Holleyman click herewomen RX 145lbs and 14lb…
CrossFit Black Ridge – CrossFit Never miss a Monday! View Public Whiteboard Metcon (No Measure) strength emotm for 5 minutes 1 squat clean 2 front squatAdd weight throughout as desired. Work on speed under the bar and catching in the hole of your squat. Metcon (Time) FT: 50 toes to bar then: 30 rounds of…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 10 Minute AMRAP 400 m run (once) remainder of time: P1: 10 Deadlifts (hold while P2 does WB) P2: 10 Wallballs P2: 10 Deadlifts (hold while P1 does WB) P1: 10 Wallballs *DL 185/125, WB 20/14 Rest 1 minute: 10 Minute AMRAP 400…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 10 muscle ups (RX Plus) 30 unbroken double unders 20 burpees 30 kb swings 53/35 20 burpees 30 overhead squats 95/65 20 burpees 30 kb swings 20 burpees 30 unbroken double unders 10 muscle ups (RX Plus) 30 minute time cap 3×1 singles
CrossFit Black Ridge – CrossFit Dave Howard goes in for open heart surgery Thursday. Lets keep their family in our thoughts and prayers. View Public Whiteboard Metcon (Time) sprint wod RX 2 rounds 10 hand stand push-ups (ab mat) 10 pull-ups 200 meter run scaled 2 rounds 10 shoulder press 75/55 10 burpees 200 meter…