CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3-4 ROUNDS (8:00 CAP) 100m Row 10 Alt Groiners 10 Scap Push-Ups 10 Plank to Pike Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 21 MINUTES 500m Row 30 Walking Lunges 30 Sit-Ups 400m Run 15 Ring Rows or 10 Strict Pull-Ups…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 25ft Toe Walks 25ft Over the Fence/Under the Fence 25ft High Knees 25ft Butt Kickers 25ft High Skips 25ft Broad Jumps -Rest 1:00- AMRAP x 3 MINUTES 10 KB Sumo Deadlift 5/5 KB Strict Press 10 Push Up to…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 Cardio Choice (1:00 easy into 1:30 moderate intensity then push hard for the final :30) into… AMRAP x 4 MINUTES 8 Alt. Elbow Punches w/ Barbell 8 Front Rack Reverse Lunges 8 Scap Push-Ups (:01 Pause at top & bottom) 8 Jumping…
CrossFit Black Ridge – CrossFit Class times For Monday are 7:30 & 9:30am only, View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 100m Run 3 Ring Rows or Jumping Pull-ups 3 Push-ups 6 Air Squats Workout Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 EZ ROW… -Into- 3 ROUNDS (w/ a light DB)… 6 SA Standing DB High Pull (L) 6 SA DB Strict Press (L) ‘25 SA DB OH Walk (L) 6 SA Standing DB High Pull (R) 6 SA DB Strict Press (R) ‘25…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 10 Bootstrappers 10 Alt Groiners 10 Inch Worms + Push-Up Into… 3 ROUNDS 5 Broad Jumps 10 Jumping Air Squats 10 Push-Up to Pike Workout Metcon (AMRAP – Rounds and Reps) Complete as many rounds and reps in 15 Min Partner…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3-4 Rounds, Increasing Effort Each Round 100m Run 10 Alt. Box Step Ups > Box Jumps (at halfway point) 10 Wide Grip Behind Neck Push Press w/Barbell 5 Jumping Air Squats Workout Metcon (Time) FOR TIME 40 Wall Balls (20/14) 40 Kipping Pull-ups…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 3 MINUTES :30 Sprint (Bike/Run/Row), :30 Rest Then … 1 ROUND 10 elbow punches 5 inch worms 10 clean deadlifts 20 mountain climbers 5+5 hang high pull + muscle clean 10 alt cossack squats 5 power clean 10 lateral jumps over…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Partner Warm-Up! With a partner, grab a Medball to share and complete… 400m Partner Medball Run (switch as needed) Into… 1 ROUND: P1: 5 Straight Leg Deadlifts + 5 Hang Power Clean + 5 Hang Squat Clean P2: Spider Lunges & Bootstrapers Then…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 MINUTES Row/Run/Bike Into.. 1 ROUND 20 Glute Bridges 20 Arm Circles Forward 20 Arm Circles Backwards 20 Swings Forward/Back 20 Alt. Elbow Punches :20 Barbell Overhead Hold or :20 DB OH Hold Strength Push Press (3-3-3*) 3-3-3* Push Press *Set 1 –…