190110
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 10 minute amrap 7 front squats 155/105 5 hand stand pushups (RXP strict) 3 power cleans 155/105 1 rope climb (RXP legless)
190109
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 2 Rounds for total reps: 90 seconds burpees rest 90 seconds 90 seconds shoulder to overhead 115/75 rest 90 seconds 90 seconds kb swings 70/52 rest 90 seconds
190108
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) 10-9-8-7-6-5-4-3-2-1 back squats *Complete all sets in under 25 minutes *Share the racks in groups, start 10 rep set at approx 50% of 1RM, add weight each round. *Goal for today is just volume at medium/heavy loads
190107
CrossFit Black Ridge – CrossFit Challenge starts Monday! View Public Whiteboard Metcon (AMRAP – Reps) 5 minute amrap partner wod (alternating entire rounds) 25 double unders 8 toes to bar rest 3 minutes 5 minute amrap max calorie row 15/12 cal row splits rest 3 minutes 5 minute amrap max wall balls 20/14 10 wall…
190105
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) E90S for 5 rounds 10 strict shoulder press3011 count 3 second negative 0 at the shoulders 1 second up 1 second hold each rep should take 5 seconds giving you about 40 seconds in between sets should use around 50% of 1 RM Metcon…
190104
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 5 minute elbow plank -every break is a 10 sit-ups penalty. *10 minute time cap *No holding plank while resting one elbow Metcon (Time) 3 rounds for time: 15 dead lifts 205/135 400 meter run *14 minute time cap
190103
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 3 rounds for total reps: 3 minute amrap 10 box jumps 24/20 10 pull-ups 10 hang power snatches 95/65 rest 3 minutes *pick up where you leave off to start the second round
180102
CrossFit Black Ridge – CrossFit Kick off challenge meeting at 6:30pm. Come and listen if you’re still undecided. Regular class schedule Wednesday View Public Whiteboard Metcon (Time) For Time: 10-9-8-7-6-5-4-3-2-1 20-18-16-14-12-10-8-6-4-2 burpees front rack alternating forward lunges 45/35 *12 minute time cap
181231
CrossFit Black Ridge – CrossFit Class at 7:30 and 9:30am only on New Years eve! Come and stretch early, wod starts 15 minutes into the hour. View Public Whiteboard Metcon (Time) Partner Wod “Chad” For Time: 1000 box step ups 20 inch *partition as needed *carry a 45lb pack men 25lb women, I recommend a…
181229
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) E2M for 5 rounds 12 Deadlifts @ 60% 1 RM 4021 tempo 4 count down, 0 at floor, 2 count up, 1 second contraction at the top Metcon (No Measure) E2M for 5 rounds 12 Bench Press @ 60% 1 RM 4021 tempo Metcon…