CrossFit Black Ridge – CrossFit Free 4:30 WOD for any local Crossfit athletes that would like to support Lara, Teague and Reece. View Public Whiteboard Metcon (No Measure) E90S for 5 cycles 1 snatch 2 over head squats 3 chest to bar Build to a heavier weight then you will use in the Josh Fitts…
CrossFit Black Ridge – CrossFit Never Miss a Monday!!! View Public Whiteboard Metcon (AMRAP – Reps) 6 minute amrap 12 power cleans 135/95 6 H/R push-ups 12 air squats REST 4 minutes 6 minute amrap 12 power cleans 95/65 6 hspu (ab mat) 12 air squats after the metcon the strength wod starts exactly 5…
CrossFit Black Ridge – Saturday FREE CrossFit Class at 7:30 AM only. Go support our athletes running the ST George Marathon! View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Partner Wod 25 minute amrap Cash in 800 meter run 30 KB swings 53/35 40 push-ups 50 KB sumo dead lift high pull 53/35 Partition…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) Fun day Friday! Tabata 20 seconds on 10 seconds off for 8 intervals before moving onto the next station. 1 minute rest between movements. Score is total reps. power snatch 75/55 box step ups 20/24 calorie row pull-ups back squat 75/55
CrossFit Black Ridge – CrossFit coaches spend 10-15 minutes on mobility View Public Whiteboard CrossFit Games Open 14.5 (Time) For Time: 21 Thruster, 95#/65# 21 Bar Facing Burpees 18 Thruster, 95#/65# 18 Bar Facing Burpees 15 Thruster, 95#/65# 15 Bar Facing Burpees 12 Thruster, 95#/65# 12 Bar Facing Burpees 9 Thruster, 95#/65# 9 Bar Facing…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) E2M for 5 cycles 10 wall balls 200 meter runscore is slowest split Metcon (AMRAP – Rounds and Reps) 12 minute amrap 10 shoulder to overhead 135/95 15 kb swings 53/35 20 situps
CrossFit Black Ridge – CrossFit View Public Whiteboard Double unders 30/30 5 rounds (AMRAP – Reps) EMOTM for 5 minutes 30 Seconds on 30 off Double Unders Metcon (Time) For time: 25 dead lift 135/95 20 toes to bar 20 dead lift 185/125 20 toes to bar 15 dead lift 235/155 20 toes to bar…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) TABATA x3 flutter kicks back extensions bar hanging L-sits or knee up holds 20 seconds on 10 seconds off for 3 times through each movement. Rotate movements every interval. Metcon (Time) For Time: 400 meter run 25 bar over burpees 75 power cleans 95/65…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 800m Run 20 Burpee Box Jumps (24/20) 30 Pullups (Bar MU Rx+) 40 WallBalls (11/10 target Rx+) 400m Run 30 Burpee Box Jumps 40 Pullups (C2B Rx+) 50 Wallballs (11/10 Rx+) 200m Run 40 Burpee Box Jumps 50 Pullups 60 Wallballs (11/10 Rx+) Both partners…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) E90S for 5 rounds 1 clean 3 split jerksWork on speed under the bar and good footwork. Metcon (Time) 3 Rounds For Time: 10 clean and jerks 115/75 20 back squats 115/75 300 meter row