CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) tabata core (3 rounds) 20/10 sec work to rest ratio -elbow plank -high plank -hollow rock -overhead bar hold 75/55 *alternate after every movement Metcon (AMRAP – Reps) tabata for 4 rounds: 20/10 sec work to rest ratio -alternating jumping lunges -overhead squats 75/55…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) With a up clock: For total reps: 60 sec on 30 sec off for 3 rounds: -max effort back squats, weight from the floor 135/95 At the 6 minute mark 60 sec on 30 sec off for 3 rounds: -max effort burpees Metcon…
CrossFit Black Ridge – CrossFit Normal class schedule Wednesday. View Public Whiteboard Metcon (Time) 3 rounds for time: 10/7 calorie bike 20 dumbbell hang clean and jerk 50/35 30 jumping air squats (on med ball) 40 double unders rest 3 minutes *go in one minute waves off the bike *2×1 singles *HC&J is 10/R-10/L
CrossFit Black Ridge – CrossFit Class at 7:30 9:30am Classes are 90 minute classes today ! View Public Whiteboard Metcon (Time) 12 days of Christmas WOD 1 15 second hand stand hold RXP 1 muscle up 2 front squats 135/95 3 hang power cleans 135/95 4 dead lifts 135/95 5 over the bar burpees 6…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 2 Rounds 20 cal Row 30 TTB 40 OHS 95/65 50 Push Press 95/65 60 KB Swings 53/35 RX+ 115/75, 72/53 Go in waves off rower to start 30 minute CAP
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) E2M for 5 rounds build to a heavy: 3 rep touch and go power clean *score is heaviest single set Metcon (Time) For Time: 25 wall balls 20/14 25 power cleans 135/95 25 wall balls *8 minute time cap
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) For Time: In teams of 2: alternate entire rounds 8 rounds (4 each) 12/9 Cal Assault bike 6 alt box step ups 24/20 6 box jumps 24/20 rest 3 minutes 8 rounds (4 each) 12 hand release pushups 30 alternating forward lunges
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 3 rounds for time: 13 front squats 135/95 15 pull-ups 200 meter single plate carry 45/25lbs rest 2 miutes cash out: INCLUDED for time 25/18 calorie row *22 minute cap *Carry the plate any way you’d like. RX only to take the plate on and…
CrossFit Black Ridge – CrossFit View Public Whiteboard Deadlift (3 rep TnG ) In 20 minutes build to a 3 rep max Metcon (Weight) emom for 6 minutes 3 dead lifts, TnG *score is bar weight of the 6 barbell loads *share a bar if possible
CrossFit Black Ridge – CrossFit Get signed up for the New Year Fitness challenge asap! View Public Whiteboard Metcon (AMRAP – Reps) For total reps: 2 minute amrap 10 burpees 20 double unders rest 3 minutes 2 minute amrap 15 hang power snatches 45/35 20 double unders rest 3 minutes Metcon (Time) At the 10…