CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS… 20 Arm Circles Forward 20 Arm Circles Back :30 Doorway Stretch (L/R) AMRAP x 8 MINUTES 20 Shoulder Taps 5 Push Up to Pike :20 Pike Hold 7/5 Cal Row 20 Mountain Climbers 5/5 Single Arm Bent Over Row→Rows in the…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) GENERAL WARM-UP (7:00) 2:00 on any monostructural piece (moderate!) INTO… 2 SETS 10 PVC Passes (straight arms and controlled) 10 PVC Snatch Balance (to ½ Squat Power) 10 PVC Back Back Squats (:02 pause in the bottom) 10 PVC Behind the Neck Presses…
CrossFit Black Ridge – CrossFit Throwdown starts at 5pm, Heats of 5 teams go every 30 minutes, please make a donation of your choice to Daisy and her family. Come support, hang out with good company for a great cause. BYOB 🙂 View Public Whiteboard Metcon (Time) For Time: In teams of 3 or 4…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Workout Warm-up (No Measure) PIZZA DELIVERY GAME! Then… 3 Rounds of… 5/5 SA KB Sumo Deadlift 5/5 SA RKBS 10 Plank Transitions 10 Scap Pull Ups Metcon (AMRAP – Reps) EMOM x 18 MINUTES MIN 1 — :50 Max Reps of “KB Flow” (53/35)|(35/26)* MIN 2…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 EZ ROW… -Into- 3 ROUNDS (w/ a light DB)… 6 SA Standing DB High Pull (L) 6 SA DB Strict Press (L) ‘25 SA DB OH Walk (L) 6 SA Standing DB High Pull (R) 6 SA DB Strict Press (R) ‘25…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) EMOM X 10 MINUTES: MIN 1 – Row (EZ then Moderate) MIN 2 – SLOW Bootstrappers Squats MIN 3 – Tempo Barbell Good Mornings (3111) MIN 4 – Cycle thru…3 Barbell RDL + 3 Bent Over Row MIN 5 – Barbell Back Rack…
CrossFit Black Ridge – CrossFit If class size is larger than 5 use partner version wod. View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES 10/7 Cal Row 10 Alt. Samson Lunge Stretches 20 Mountain Climbers (Control…not sloppy!) 10 Up-Downs 7 Hand release Push-ups Death Row (AMRAP – Rounds) EMOM x 20 MINUTES…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS (12 MIN CAP) :30 Bike/Row (Increasing Pace Each Round) 5/5 Single Arm DB Strict Press :30 Bar Hang 5 Inchworms -THEN – 2 ROUNDS :30 Bike/Row (Increasing Pace Each Round) 10 Plank Pike-ups :30 DB Overhead Hold 15 Sit-ups Strength Shoulder…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 1:00 Bike :30 Med Ball Deadlift :30 Groiners Right into… 1 ROUND 1:00 Bike :30 Med Ball Push Press :30 Cossack Squats Right into… 1 ROUND 1:00 Bike :30 Med Ball Ground to OH :30 Lunges Extended Warm-up Warm-up (No Measure)…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 5 Push-up to Pike-up 10 Bootstrap Stretches 10 Alt. Spiderman Lunges 10 T-spine Rotations Into… EMOM x 6:00 :30 On/ :30 Off Min 1 – Row Min 2 – Wall Squats Min 3 – Walking Lunges Min 4 – Bike Min…