CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) emotm for 8 minutes 30on/30off even-back squat 135/95 odd-strict pull-ups Metcon (Time) For Time: 40 Hang Power Cleans 155/105 150 Dub’s 40 Chest to bar pullups3×1 singles
CrossFit Black Ridge – Saturday FREE CrossFit No Saturday morning classes. Throwdown starts at 5PM We have added a youth division for anyone who would like to participate. View Public Whiteboard Metcon (AMRAP – Reps) 15 Minute AMRAP Advanced Division Partner WOD Cash in 6 rounds of: 4 Cleans 205/135 6 HSPU Partners alternating entire…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 6 x 400 meter run Exactly 2 minutes rest between splits. Score is slowest round.
CrossFit Black Ridge – CrossFit coaches spend 12-15 minutes on mobility View Public Whiteboard Metcon (Time) sprint wod For Time: 30 goblet squats 53/35 30 over the kb burpees 5 minute time capstandard is feet together when jumping over the kb. Metcon (AMRAP – Reps) 5 minute amrap 6 HSPU (Flat Surface) 15 OH alternating…
CrossFit Black Ridge – CrossFit View Public Whiteboard Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats
CrossFit Black Ridge – CrossFit Shano and Veronica we will miss you! View Public Whiteboard Metcon (No Measure) EMOTM for 10 minutes even- 5 thrusters 135/95 odd- 10 wall balls 20/14 Metcon (Time) 4 RFT: 200 meter run 8 GTOH 185/115
CrossFit Black Ridge – CrossFit Never Miss a Monday View Public Whiteboard Metcon (Time) sprint wod 4 RFT: 10 pushups 25 Dub’s Metcon (AMRAP – Rounds and Reps) 14 minute amrap 12 pull-ups 24 front squats 48 Dub’s 95/65
CrossFit Black Ridge – Saturday FREE CrossFit View Public Whiteboard Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50 Double unders Metcon (No Measure)…
CrossFit Black Ridge – CrossFit View Public Whiteboard Push Press (spend 15 min working on 3RM) Metcon (Time) FT: 50 Thrusters 30 Dub’s 60 Bar over Burpees 30 Dub’s 70 Push Press 30 Dub’s 75/55 3×1 singles
CrossFit Black Ridge – CrossFit coaches spend 15 minutes on mobility View Public Whiteboard () Metcon (AMRAP – Reps) Partner WOD 7 Minute amrap 10 Wall Balls 20/14 20 Meter Bear Crawl (10MRXPlus HSW) 5 Toes To Bar 7 Minute amrap 10 KB Swings 53/44 20 Meter Bear Crawl (10MRXPlus HSW) 5 Toes To Bar…