CrossFit Black Ridge – CrossFit Please come early to warm up. Group warm up will be minimal. 730-740 group warm-up. 740-750 WOD explanation and personal warm-up. 750-8 muscle ups or muscle up accessory work 8-810 transition and set up 810-829 7 min AMRAPs View Public Whiteboard 30 Muscle-Ups (Time) 30 muscle-ups for time10 min CAP…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) For time: 1 mile run 100 air squats 75 strict shoulder press 45/35 50 push-ups 1 mile run *no time cap, wod starts at 25 minutes into the class hour.
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) Tabata 2 rounds: 0:20/0:10 second work to rest ratio for 4 intervals at each movement before rotation dead lifts 185/125 wall balls 20/14 calorie row overhead alternating lunges w plate 45/25 *rest 1 minute between stations *score is total reps
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) For time: 3 rounds of: 10 over the bar burpees 30 double unders rest 2 minutes 3 rounds of: 10 hang power snatch 115/75 30 double unders rest 2 minutes 3 rounds of: 10 hang squat clean 115/75 30 double unders *24 minute time cap…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) E3M for 10 rounds 50 foot “Yoke carry with barbell” 12/10 calories on assault bike *score is heaviest single load on yoke. 4 yoke carry stations available, groups of 4-5 per station
CrossFit Black Ridge – CrossFit Challenge starts Monday, Get your $20 in asap View Public Whiteboard Metcon (AMRAP – Reps) 6 rounds of 2-minute intervals: alternating movements each interval A) 10 thrusters 95/65 B) 10 pull-ups 200-m sprint Max-reps A) thrusters B) pull-ups *Rest 3 minutes between rounds. *Score is total thrusters and pull-ups *Scale…
CrossFit Black Ridge – CrossFit Come early to warm up. Be prepared to start the first WOD at 7:50 AM View Public Whiteboard Metcon (AMRAP – Reps) 6 min AMRAP 8 DB HCl+Jerk 50/35 (4L,4R) 8 cal Row Rest 4 minutes 6 min AMRAP 16 Box Jumps 24/20 16 TTB Rest 4 minutes 6 min…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) With a 20 minute descending clock: 2 minute back squats 115/75 rest 1 minute 2 minute back squats then: 15 minute amrap 30 push press 115/75 20 bar facing burpees 30 Russian kb swings 53/35 *score is total reps
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) 3 rounds of: 10 hollow rocks 20 sit-ups 30 second hanging static knee raise 40 mountain climbers *9 minute time cap Metcon (Time) For time: 10-9-8-7-6-5-4-3-2-1 dead lifts 225/155 hand release pushups *12 minute time cap
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) With a up clock: 4 rounds of: 40 double unders 15 wall balls 20/14 10 pull-ups rest 1 minute (each round) then: 100 double unders * 18 minute time cap *goal is unbroken reps each round *2×1 singles Metcon (AMRAP – Rounds) At the 20…