CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) Overhead squat 5-5-5 Snatch balance 3-3-3 Hang squat snatch 1-1-1 *finish OHS then move to SB then to HSS in order *score is total combined barbell load from the 9 successful lifts
CrossFit Black Ridge – CrossFit Never miss a Monday and a chance to start the week off right! Class at 5-6-7-930am & 430-530pm View Public Whiteboard Metcon (Time) 5 rounds for time: 250 meter row 50 double unders 25 air squats rest 1 minute *25 minute time cap *go in waves off the rower *2×1…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) In 20 minutes perform the following: 5 max effort unbroken sets of Strict Pull-ups Ring Dips or Ring Muscle ups Rest as needed in between sets. Modify strict pull-ups with bands or jumping negatives. Modify ring dips with bands, box dips or push-ups. Metcon…
CrossFit Black Ridge – CrossFit Class at 5/6/7/930am & 430pm View Public Whiteboard Metcon (AMRAP – Reps) For max front squats: 1 minute on -1 minute off for 5 rounds: 5 Burpees then: Max front squats RX 135/95 Metcon (AMRAP – Rounds and Reps) At the 14 minute mark: 6 minute amrap 5 front squats…
CrossFit Black Ridge – CrossFit Yoga/mobility wod at 9:30am View Public Whiteboard Metcon (Time) 10 rounds for time of sprint intervals: 200 meter run 90 seconds rest *30 minute time cap
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) Tabata 4 movements: 20/10 second work to rest ratio: 8 intervals at one station before rotating movement. 1 minute rest between movements -calorie row -push jerk 95/65 -pull-ups -box jumps 24/20 *score is total reps
CrossFit Black Ridge – CrossFit View Public Whiteboard Deadlift (3 rep max touch and go) In 20 minutes , Share a bar if possible. Metcon (Weight) E30S for 10 minutes 1 dead lift *score is total pounds lifted *example… 20×200=4000lbs *adjust weight throughout as needed *share a bar if possible
CrossFit Black Ridge – CrossFit Never miss a Monday View Public Whiteboard Metcon (No Measure) emom for 5 minutes 3 rep touch and go power snatch *build to a heavier load than you’ll use for wod weight Metcon (Time) 6 rounds for time: 10 wall balls 20/14 10 kb swings 53/35 RXP 70/53 5 power…
CrossFit Black Ridge – CrossFit Please come early to warm-up. The group warm-up as a class will be minimal to accomodate skill development. Suggested warm-up: 5 mins foam rolling 5 mins specific mobility 5 mins dynamic stretch 5 mins run/row/ or bike Crossover Symmetry Routine 5 mins empty barbell work 5 mins gymnastic practice We…
CrossFit Black Ridge – CrossFit Lets pack the classes today.. attendance has been down this month.. I challenge you to get your ass to the gym to start the weekend off right!! View Public Whiteboard Metcon (AMRAP – Reps) 8 minute amrap 5 pull-ups 10 push-ups 15 air squats then rest 2 minutes 8 minute…