181110
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 7 min AMRAP 4 Thrusters 135/95 6 KTE rest 4 min 7 min AMRAP 8 Push Press 95/65 12 Front Rack Lunges 95/65 rest 4 min 7 min AMRAP 2 Deadlifts 315/215 3 HSPUs
181109
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) For Time: Partner wod, teams of 2 6 rounds, alternating every movement change 10 box step overs w/ single DB 50/35lbs, 20inch box 15 kb swings 53/35 10 pull-ups then: 100 calories on rower (10 calorie splits) 100 calories on assault bike (10 calorie splits)…
181108
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 3 rounds for time of: Run 400 meters 21 sumo deadlift high pulls 75/55 12 burpees, jumping over the barbell
181107
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 3 minute amrap 15 hang squat clean 95/65 20 double unders rest 3 minutes 4 minute amrap 10 hang squat clean 135/95 25 ab mat sit-ups rest 4 minutes 5 minute amrap 5 hang squat cleans 155/105 30 double unders *score is total…
181106
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) E30S for 7 minutes 1 Squat Snatch Build to 70-80% throughout the emom *focus on technique over load. Squat Snatch (1-1-1-1-1-1-1) After emom, in 15 minutes perform 7 sets of 1 trying to set a personal best. Have all singles be at 80% or…
181105
CrossFit Black Ridge – CrossFit Never miss a Monday View Public Whiteboard Metcon (AMRAP – Reps) 3 rounds for total reps 40 seconds on 20 seconds off – calorie bike – chest to bar pull-ups – hang double kb snatch 35/26 – manimals 45/25lb plate rest one minute after each round
181103
CrossFit Black Ridge – CrossFit Class at 730am. View Public Whiteboard Metcon (Time) Partner wod For time: 40 jumping back squats 45/35 100 push-ups 40 jumping back squats 150 front rack alternating lunges 45/35 40 jumping back squats 100 push-ups 40 jumping back squats 150 front rack alternating lunges 40 jumping back squats *30 minute…
181102
CrossFit Black Ridge – CrossFit Fun day Friday! Sweat off all those Halloween treats. View Public Whiteboard Metcon (Weight) E90 for 5 rounds 2 rep hang power snatch *build to heaviest double Metcon (AMRAP – Reps) At the 12 minute mark: 8 minute amrap 15 hang power snatch 95/65 40 double unders 8 bar over…
181101
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) For time: 50 thrusters 50 push press 95/65 *every break is a 200 meter run *20 minute time cap *can only rest the weight at the front rack or overhead, no back racking the weight.
181031
CrossFit Black Ridge – CrossFit No 5:30pm class on Halloween View Public Whiteboard Metcon (Time) 4 Rounds For Time: (teams of 3) 10-15-20 Calorie row -Bar hanging static knee raise *team must stop rowing unless someone is in hanging static knee raise position. Modify HSKR by laying on floor with heels just off the floor.…