CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP 30 Clean and Jerks 95/65 30 Wall Balls 20/14 21 Clean and Jerks 135/95 30 Wall Balls 15 Clean and Jerks 155/105 30 Wall Balls 9 Clean and Jerks 185/125 30 Wall Balls Rest 5 minutes then from…
CrossFit Black Ridge – Saturday FREE CrossFit One Saturday class at 7:30am View Public Whiteboard Metcon (Time) partner wod, with one partner working at a time, partition the reps in any order you would like. 100 wall ball 100 SDHP 100 power cleans 100 front rack lunges 100 pullups 1000 dub’s 95/65
CrossFit Black Ridge – CrossFit Only 1 class Friday at 7AM!! Happy 24th of July! View Public Whiteboard Zimmerman (AMRAP – Rounds and Reps) 25-Minute AMRAP of: 11 Chest-To-Bar Pull-ups 2 Deadlifts, 315# 10 Handstand Push-upsIn honor of U.S. Marine Corps First Lieutenant James R. Zimmerman, 25, of Aroostook, Maine, died on November 2, 2010To…
CrossFit Black Ridge – CrossFit coaches spend 12-15 minutes on mobility View Public Whiteboard Metcon (AMRAP – Reps) 7 minute AMRAP 10 med ball v-ups 20/14 10 push-ups 10 jumping lunges rest 3 minutes 7 minute AMRAP 10 burpees 10 get-up sit-ups 10 pistols (5R/5L)
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) Strength 4 rounds E90S Bar Complex: 3 Power Cleans 3 Front Squats 3 Shoulder To OverHead Use a challenging weight that bar complex can be unbroken, Use around 65/70% of 1RM Power Clean. Looking for technique over load here. Metcon (Time) 3 Rounds For Time:…
CrossFit Black Ridge – CrossFit View Public Whiteboard Hang Snatch (5×2) E90S for 5 rounds Build to single heaviest double Metcon (Time) 400 Meter Run 21 Hang Squat Snatch (95/65) 400 Meter Run 15 Hang Squat Snatch 400 Meter Run 9 Hang Squat Snatch *200 Meter Run Penalty Each Time The Bar is Dropped
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) sprint wod for time: 35 thrusters 95/65 Metcon (AMRAP – Reps) E3M for 5 rounds 50 Dub’s 10 pull-ups In the Remaining Time Squat Clean Thrusters 115/75 *Score is total number of Squat Clean Thrusters 3×1 singles
CrossFit Black Ridge – Saturday FREE CrossFit 7:30am only View Public Whiteboard Metcon (Time) Teams of 2 21-18-15-12-9-6-3 Burpees Over Head Squats 95/65 *One partner completes 21 burpees then second partner completes 21 burpees then first partner does 21 OHS then seconds partner does 21 OHS and same format all the way down to 3…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) Tabata Friday 8 rounds each movement of 20/10 work/rest ratio. Complete each movement before moving onto the next. One minute rest between movements. Score is total reps. -over head alternating lunges -back squats -sumo dead lift high pull -sit-ups -push press 75/55
CrossFit Black Ridge – CrossFit coaches spend 15 minutes on group mobility View Public Whiteboard Metcon (Time) 3 Rounds 15 Calorie Row 25 Chest To Bar 50 Double Unders 1:00 Rest *Rest is included in total time