180623
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 2 rounds for time: 20 bar facing burpees 30 box jumps 24/20 40 front squats 135/95 50 deadlifts 185/125 22 min CAP
180622
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) For Time: 3 wall walks 3 power cleans 3 wall walks 6 power cleans 3 wall walks 9 power cleans ————— 3 wall walks 9 power cleans 3 wall walks 6 power cleans 3 wall walks 3 power cleans *20 minute time cap *wall walks…
180621
CrossFit Black Ridge – CrossFit Mobility/yoga with Ty at 930am View Public Whiteboard Metcon (AMRAP – Reps) “Bring the Heat” E3M for 4 rounds 400 meter run then: 1st and 3rd round max wall balls 20/14 2nd and 4th round max hang power clean 95/65 *rest 2 minutes after each round, so 5 minute total…
180620
CrossFit Black Ridge – CrossFit Specialty class at 630pm with coach Matt, “kipping and muscle up progression” View Public Whiteboard Metcon (AMRAP – Reps) With a up clock 3 minute amrap 20 air squats 40 double unders then rest 3 minutes *no singles.. work on doubles Metcon (Time) Starting at the 6 minute mark 5…
180619
CrossFit Black Ridge – CrossFit View Public Whiteboard Split Jerk (1 rep max) From the rack Behind The Neck Jerk (1 rep max) From the rack
180618
CrossFit Black Ridge – CrossFit Never miss a Monday View Public Whiteboard Metcon (Time) For time: 22 thrusters 22 toes to bar 22 over head squats 22 pull-ups 22 back squats RX 115/80 25 min cap *every break of movement including transition from movements perform 5 burpees.
180616
CrossFit Black Ridge – CrossFit Class at 730am View Public Whiteboard Metcon (Time) 3 rounds for time: 400 meter run 16 chest to bar 8 clean and jerk 155/105 rest 2 minutes RXP OPTION 3 rounds for time: 400 meter run 12 chest to bar + 4 bar muscle ups 8 clean and jerk 155/105…
180615
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) In 12 minutes: build to a heavy 3 position power snatch complex of: 1st- high hang (above the knee) 2nd- below knee 3rd- from the floor * score is single heaviest complex Metcon (Time) 2 Rounds For Time 10 hang power snatch 115/80 75 double…
180614
CrossFit Black Ridge – CrossFit yoga/mobility at 930am View Public Whiteboard Metcon (AMRAP – Reps) In a team of 3 perform 25 minute amrap 50 front squats 95/65 75 burpee box jumps 20 inch 150 wall ball tosses 20/14 *one parnter works while one rests *partition reps as needed *score is total team reps
180613
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) 3 rounds: 40 seconds on 20 seconds off 1st- strict pull-ups 2nd-walking lunges 3rd- free standing hand stand hold *make strict pulls very controlled, use a heavy band to avoid kipping * goal of free standing hand stand hold is to stick the hold..…