CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) LEG DAY TABATA, 20/10 second work-rest ratio for 8 intervals each movement. Rest one minute between movements. box jumps 24/20 hang squat cleans back squats front racked lunges jumping air squats 75/55 step ups are RXfor total reps
CrossFit Black Ridge – CrossFit Halloween wod and pot luck at 5pm. Please dress up and bring a dish to share. We will eat after we train. Bring your family! No other classes today but open gym from 5am-Noon View Public Whiteboard Metcon (AMRAP – Reps) Partner wod with one partner working at a time.…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 2 Minute AMRAP double unders Metcon (AMRAP – Reps) E2M for 10 rounds 12 wall balls 20/14 12 toes to bar 1 bar muscle up (RX Plus) Score is total completed reps. 250 total possible. Don’t skip rounds, just modify reps to keep…
CrossFit Black Ridge – CrossFit View Public Whiteboard Thruster (Build to a 1RM Thruster in 12 minutes.) Score single heaviest lift from the rack. Metcon (Time) 27-21-15-9 burpees power snatch 75/55
CrossFit Black Ridge – CrossFit Never miss a Monday! View Public Whiteboard Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-upscash out: on your own. 8 intervals of tabata plank 20 seconds on 10 seconds off
CrossFit Black Ridge – Saturday FREE CrossFit One class at 7:30am Choose to do it individually or as a partner View Public Whiteboard Abbate (Time) For Time: Run 1 mile 21 Clean and Jerks, 155# Run 800 meters 21 Clean and Jerks, 155# Run 1 MileIn honor of U.S. Marine Corps Sergeant Matthew T. Abbate,…
CrossFit Black Ridge – CrossFit freaky Friday! View Public Whiteboard Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 5 rounds of: 200 meter run 15 kb swings 53/35 30 dub’s 10 toes to bar rest 1 minute 3×1 singles score is total time including rest
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) E2M for 5 Rounds: 1 Power Snatch 1 Squat Snatch 1 Overhead Squat Add weight throughout. Score is Heaviest complex. Metcon (Time) For TIme: 30 hand stand pushups (ab mat) 30 power snatches 30 hand stand pushups (ab mat) 30 overhead squats 95/65 20 minute…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) E3M for 3 rounds 10 unbroken thrusters 95/65 7 strict pull-ups Metcon (Time) 10 rounds for time: 2 squat clean thruster 165/115 6 pull-ups