CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) From the racks E3M for 5 rounds, 3 paused overhead squats build to heaviest set of 3 reps *groups of 2-3 from each rack statiom Metcon (Time) 5 rounds for time: 200 meter run 20 overhead squats 45/35 onto med ball for RX rest 90…
CrossFit Black Ridge – CrossFit Yoga with TyAnn at 645pm, bring a friend to try it for free! View Public Whiteboard Metcon (Time) 4 rounds for time: 12 box facing burpee jump overs 24in 15 hang clean and jerk 115/75 *16 minute time cap *hands can touch the box on jump overs
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) With a 35 minute descending clock: Start with a empty barbell and Snatch for as long as possible, men increase by 10 pounds per lift and women by 5 pounds. Once you cannot Snatch the weight, Clean for as long as possible. Once you cannot…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Calories) Teams of 3 or 4 (preferably 3) 4 work stations 5 minute per station 2 minutes rest transitions -max team rope climbs -max team calories on assault bike 12/9 splits -max team weight sled push 40 feet -max tire flips (inside gym) *modified rope climbs…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) In 15 minutes perform the following: 30 strict pull-ups, strict ring pull-ups or ring rows and With a partner or partners 10 free standing handstand attempts (10 second hold with assistance) Morrison (Time) 50-40-30-20-10 Wall-Ball Shots, 20# Box Jumps, 24″ Kettlebell Swings, 53#In honor…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 4 rounds for time: 400 meter run (push it!) rest exact run splits then: 50 alternating dumbbell snatches 50/35 200 meter overhead carry M50DB&35KB W35DB&26KB *30 minute time cap
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) Partner wod: From minutes 0-12 build to a heavy 5 rep touch and go partner dead lift From minutes 12-20 perform 3 sets 15 reps each of partner assisted Glute ham raises From minutes 20-30 each partner perform 3- 1 minute sets of weighted elbow…
CrossFit Black Ridge – CrossFit Yoga at 6:45 with Ty Clark View Public Whiteboard Metcon (AMRAP – Reps) 2 rounds of: 4 minute amrap 15 power clean 135/95 30 double unders 2 minutes rest 4 minute amrap 15 toes to bar 30 double unders 2 minutes rest *score is total reps *2×1 singles
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) E3M for 6 rounds (groups of 2-3 per rack) 5 back squats from the rack at 70% Metcon (Time) For time: 50 back squats 135/95 6 minute time cap *weight comes from the floor and picked up on go.
CrossFit Black Ridge – CrossFit Class’s at 7:30 and 9:30am only! View Public Whiteboard Metcon (AMRAP – Reps) 5 rounds: 2 minute amrap 10 wall balls 20/14 200 meter run max rounds and reps of: 5 pull-ups 10 pushups 15 air squats rest 3 minutes *score is total reps including wall ball tosses *move away…