CrossFit Black Ridge – CrossFit View Public Whiteboard Deadlift (1-1-1-1-1-1-1) Attempt your heaviest single any set throughout but maintain all single reps above 85% of 1RM, 25 minute descending clock Metcon (Time) Cash out: 20/16 calorie sprint on Assault bike
CrossFit Black Ridge – CrossFit Never Miss a Monday View Public Whiteboard Metcon (AMRAP – Reps) 15 minute amrap 25 pull-ups 35 kb swings 53/35 45 kb goblet squats 53/35 45 dumbbell snatches 50/35 35 box jumps 24/20 25 wall balls 20/14 *score is total reps *step ups are not rx
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 10 min AMRAP Cash in 30 HSPUs then 8 rounds 2 DL 275/185 4 Bar Facing Burpees then HSPUs until 10 min mark Rest 6 min 10 min AMRAP Cash in 30 TTB then 8 Rounds 5 Hang Snatch 95/65 5 Front Squats…
CrossFit Black Ridge – CrossFit Only one class at 430pm. Dress up for a fun wod and pot luck after. Prize for best male and female costume. View Public Whiteboard Metcon (Time) For Time: 5 rounds of: 100 meter overhead carry 25lb plate/ 15lb plate 10 wall balls 20/14 1 wall walk then: 40 ground…
CrossFit Black Ridge – CrossFit Thankful Thursday View Public Whiteboard Metcon (Time) For Time: 2 rounds 200 meter run 40 double unders rest 2 minutes (each round) then: 2 rounds 400 meter run 80 double unders rest 3 minutes (each round) *2×1 singles *25 minute time cap
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) E2M for 5 rounds 1 power clean 2 thrusters 3 squat cleans *build to a heavy complex Metcon (AMRAP – Reps) 2 rounds for max reps : 4 minute amrap 3 bar complex 135/95 RX 10 pullups rest 4 minutes *score is total reps
CrossFit Black Ridge – CrossFit View Public Whiteboard Back Squat (1-1-1-1-1-1-1 ) Scaling Pick loads that allow you to attempt to set a PR in the later sets. If you are not comfortable performing very heavy back squats, add a few reps to each set and drill your mechanics, but try to expose yourself to…
CrossFit Black Ridge – CrossFit This Friday just one class at 4:30pm. Halloween Wod, Dress up for a workout and pot luck after. Bring a dish to share, hang out, and visit. Bring your own drinks. Prize for best female and male costume. View Public Whiteboard Metcon (Weight) Spend 10 minutes building to a single…
CrossFit Black Ridge – CrossFit Class at 730am View Public Whiteboard Metcon (Time) Teams of 3 (one partner works at a time) For Time (30 Minute Cap): 50-40-30-20-10: Calorie Row (10 calorie splits) Burpee Box Jumps (24/20) Directly Into… 50-40-30-20-10: Pull-ups Power Snatches Round 1 Barbell: 75/55 Round 2 Barbell: 95/65 Round 3 Barbell: 115/80…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) For time: partner wod 12 rounds of: (6 each) alternate working entire rounds: 25 double unders 6 toes to bar 3 squat clean thrusters 135/95 then: 8 rounds of: (4 each) 3 thrusters 135/95 3 bar facing burpees *25 minute time cap *1×1 singles