150529
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) emotm for 6 minutes bar complex of: 3 power cleans 3 front squats 135/95 Running Annie (Time) 50-40-30-20-10 Double Unders Sit-ups 400 meter run
150528
CrossFit Black Ridge – CrossFit Coaches spend 15 minutes on group mobility. View Public Whiteboard Metcon (Time) 100 Air Squats 50 Kettlebell Swings (53/35) 25 Box Jump Overs (20 inch) 50 Alt Kettlebell Thrusters (53/35) 100 Air Squats 25 minute time capStep up and overs are RX KB Thrusters are 25R/25L partitioned as needed.
150527
CrossFit Black Ridge – CrossFit View Public Whiteboard Randy (Time) For Time: 75 Power Snatches, 75#In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.To learn more about Randy click here10 minute time cap Metcon (AMRAP – Reps) emotm for…
150526
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) Sprint Wod 15 Over Head Squats 30 burpees 25lb plate 15 Over Head Squats 75/556 minute time cap Overhead Squat (1-1-1-1-1) In 20 minutes build to a 1RM
150525
CrossFit Black Ridge – CrossFit Memorial day WOD classes @6am-9:30am-4:30PM only! View Public Whiteboard Rabbit (Time) FT: 500 meter row 20 cleans 40 pull-ups 60 dead lifts 80 wall balls 100 double unders RX 185/125 RX 20/14
150523
CrossFit Black Ridge – Saturday FREE CrossFit View Public Whiteboard Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn…
150522
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) AMRAP 25 Minutes Teams of 3 3k Row Buy-In -in remaining time- 50 Hang Power Snatch (75/55) 50 Sumo Deadlift High-Pulls (75/55) 50 Hang Squat Clean (75/55)Share the row at 500m meter splits. Score is teams total reps.
150521
CrossFit Black Ridge – CrossFit coaches spend 15 minutes on group mobility View Public Whiteboard Metcon (Time) FT: 50 situps 40 get up situps 30 wall ball situps (against wall) 8 minute time cap Metcon (AMRAP – Reps) 14 Minute AMRAP 20 Toes to bar 35 Goblet squats 53/35 50 KB swings 53/35
150520
CrossFit Black Ridge – CrossFit 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 restWomen WB @14 SDHP@55 PushPress@55 Men/Women@20 inch box Spend extra class time working on May challenge reps.
150519
CrossFit Black Ridge – CrossFit View Public Whiteboard Thruster (10×1) Emotm for 10 minutes Build to 1RM Metcon (AMRAP – Reps) 6 Minute amrap 8 Thrusters 115/75 12 H/R pushups 6 minutes rest 6 minute amrap 8 Thrusters 95/65 12 Burpees (25 lb plate)Score is total reps.