CrossFit Black Ridge – CrossFit Coaches spend 10 minutes letting the class practice rope climbs. View Public Whiteboard Metcon (AMRAP – Reps) 2 rounds for total reps: 5 minute amrap 3 rope climbs (RXP legless, 2×1 modified) 21 push jerk 135/95 -max wall balls 20/14 rest 4 minutes *score is total wall balls *go off…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 5 rounds for time: 20 alternating forward lunges 15 pushups 10 pull-ups 200 meter run *25 min cap
CrossFit Black Ridge – CrossFit View Public Whiteboard Snatch Balance (1 rep max) Metcon (Weight) From the racks build to your heaviest bar complex of: 1 snatch balance 2 overhead squatsPart A: 1 rep snatch balance weight Part B: Score is single heaviest complex 30 minutes to complete both
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) For Reps: 90 seconds max burpees Rest 90 seconds then: 7 minute amrap 15 strict press 20 sumo dead lift high pull Rest 90 seconds then: 90 seconds max burpees RX 75/55 *dont drop barbells from overhead
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) Partner wod for time: Alternate rounds: 10 rounds each movement ( 5 each ) 10 push press 95/65 30 second hand stand hold 10 pull-ups 10 box jumps 24/20 10/7 calorie row *30 minute cap *sub HSH with OH bar hold 95/65
CrossFit Black Ridge – CrossFit 930am and 430 pm classes View Public Whiteboard Metcon (Time) 10 rounds for time: 10 wall balls 20/14 5 toes to bar 10 situps *20 minute cap
CrossFit Black Ridge – CrossFit Class times are 730 and 930AM only. No kids class Thursday… Happy 4th of July. Class times on Friday are 930am and 430 pm only. View Public Whiteboard The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 12 minute amrap 15 dead lifts 225/155 8 hand stand pushups 40 double unders *level floor is RX
CrossFit Black Ridge – CrossFit View Public Whiteboard Front Squat (1 rep max) Metcon (Weight) Front Squat 1-1-1 *Score is 3 heaviest singles combined weight. example… 200+210+220=630lbs
CrossFit Black Ridge – CrossFit View Public Whiteboard Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups