CrossFit Black Ridge – CrossFit We will have just one class Thanksgiving Day at 730am. Come burn some holiday calories before the carb overload to follow! View Public Whiteboard Metcon (Time) Partner wod (30 minute time cap) For time: 100 double unders 400 meter run 60 front rack lunges 95/65 100 double unders 400 meter…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 5 rounds of: 2 minutes work– 3 minutes rest 15/11 calorie assault bike 15 dead lifts 155/105 -max box step overs 24/20 inch *score is total reps of all movements *on box step overs, no hands on the box and you do not…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) From the rack: In 15 minutes perform 5 complex’s bar complex: 2 thrusters +2 push-jerk *Build to heaviest complex Metcon (Time) For Time: (Hard 7 minute cap) 15 thrusters 135/95 25 thrusters 95/65 35 thrusters 45/35 * men change from 45’s-25-empty for RX *put total…
CrossFit Black Ridge – CrossFit Never miss a Monday before Thanksgiving! View Public Whiteboard Metcon (AMRAP – Reps) 2 rounds for reps: 1 minute wall balls 20/14 1 minute rest 1 minute pull-ups 1 minute rest 1 minute shoulder to overhead 95/65 1 minute rest 1 minute calorie row 1 minute rest 1 minute burpees…
CrossFit Black Ridge – CrossFit TRACK DAY!!! Meet at the gym at 7:30. We will leave for the high school track at 7:45. Workout will be from 8 to 8:45 at the HHS track. View Public Whiteboard Metcon (No Measure) 6 x 100 m Sprints, walk back in between 3 x 200 m Sprints, walk…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 12 minute amrap 10 toes to bar 10 power cleans 95/65 10 toes to bar 9 power cleans 115/75 10 toes to bar 8 power cleans 135/95 10 toes to bar 7 power cleans 155/105 10 toes to bar 6 power cleans 185/125…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 2 rounds of: 20 front squats 95/65 15 box jumps 24/20 200 meter run rest 2 minutes each round then: 2 rounds of: 10 front squats 135/95 15 box jumps 24/20 200 meter run rest 2 minutes each round *step-ups are not RX
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 6 rounds for time: 15 pushups 15 second hanging static leg hold at 90 degrees 15 air squats 30 foot hand stand walk 2 rope climbs Rest 1 minute *modify HSW with 30 second hand stand hold, must pass 10 foot markers to advance through…
CrossFit Black Ridge – CrossFit View Public Whiteboard The CrossFit Total (Total Weight) Back Squat (1 Rep Max)Shoulder Press (1 Rep Max)Deadlift (1 Rep Max)Be early for personal mobility, class/wod instruction starts at top of the hour. 50 minute to complete all the movements.
CrossFit Black Ridge – CrossFit Never miss a Monday! View Public Whiteboard Metcon (Time) Partner wod (M/M or F/F partnerships if possible) 50 double unders 40 clean and jerk 95/65 50 double unders 30 clean and jerk 115/75 50 double unders 20 clean and jerk 135/95 50 double unders 10 clean and jerk 155/105 50…