CrossFit Black Ridge – CrossFit Tabata is a 4 minute round consisting of 20 seconds of work followed by 10 seconds of rest/transition. Usually the Tabata is done with the same movement for the whole 4 minutes. We will use 8 different movements (1 for each 20 second interval). We will rest 1 minute and…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Calories) 20 minute amrap Teams of 3-4 11/8 calories on assault bike 1 rope climb 30 second static hand stand hold *everyone starts from the bike * as soon as first person gets off bike the next starts *modifyed is 2 climbs *total team calories is…
CrossFit Black Ridge – CrossFit Thankful Thursday View Public Whiteboard Metcon (Time) For time: 10 rounds of: 10 bar facing air squat jump overs rest 30 seconds each round then: 3 rounds for time: 8 sumo dead lift high pulls 12 front squats 16 push press 95/65 *22 minute time cap *movement standards are… face…
CrossFit Black Ridge – CrossFit Yoga at 645pm with Ty Clark View Public Whiteboard Metcon (Weight) From the racks In less then 12 minutes build to a heaviest set of: 1 right forward lunge/ 1 left forward lunge Barbell is back racked, also no lunges on a ab mat, knee sleeves are ok. Metcon (Time)…
CrossFit Black Ridge – CrossFit View Public Whiteboard Bench Press (5-5-5-5-5) E3M for 5 rounds build to your heaviest set of 5 Metcon (AMRAP – Reps) Emom for 10 minutes even- is max hand release pushups odd- is max shoulder press 75/55
CrossFit Black Ridge – CrossFit Its flipping October!! Beach trip coming soon… then the holidays right around the corner.. its a good time to be committed to your training! View Public Whiteboard Metcon (AMRAP – Reps) With a up clock: Complete as many reps as possible in 7 minutes of: Bar-facing burpees Then rest 7…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 10 minute AMRAP 2,2,2;4,4,4;6,6,6…ascending by 2 Overhead Squats 95/65 TTB Box Jumps 24/20 Rest 7 minutes 10 minute AMRAP 2,2,2;4,4,4;6,6,6…ascending by 2 Deadlift Hang Power Clean Push Jerk 135/95
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) In teams of 4 row 5000 meters & 300 thrusters 75/55 -splits of 250 meters -partition thrusters as needed -only one team member may do thrusters at a time. -workout completed when rowing and thrusters are finished.
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 4 rounds for time: 400 meter run 15 burpees 15 pull-ups rest 2 minutes *RXP C2B *30 minute time cap *every break in pull-ups/C2B perform 5 pushups which include after the 15th rep each round.
CrossFit Black Ridge – CrossFit Yoga with Tyann at 6:45pm View Public Whiteboard Metcon (Weight) In 25 minutes perform 7 rounds ( 3-5 people per rack) A) 50 feet over head barbell carry B) 30 second assault bike calorie sprint *weight taken from the racks, then establish OH position with back pushpress, back push jerk,…