CrossFit Black Ridge – CrossFit Mobility/Yoga wod at 9:30am View Public Whiteboard Metcon (No Measure) Emom for 8 minutes Bar complex of: 1 power clean 1 hang power clean 1 thruster 1 push press *choose a load that is challenging but great form Metcon (Time) For Time: 10 power cleans 40 double unders 10 hang…
CrossFit Black Ridge – CrossFit No Yoga Wednesday, Moved to Thursday at 930am View Public Whiteboard 1-Mile Run (Time) Max Effort 1-Mile RunPush the pace! This is a Bemchmark! Metcon (Time) Rest exactly 5 minutes after mile then: 10 rounds for time: 20 second hand stand hold 7 toes to bar *must use round counter…
CrossFit Black Ridge – CrossFit Never miss a Monday of training! View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 26 minute amrap 5 minutes on 2 minutes off 1 rope climb (RXP on short rope) 12 chest to bar pull-ups 15 wall balls 20/14 18 box jumps 24/20 12/10 calorie row *pick up where…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) In 30 minutes: Build to a 4 rep max overhead squat then: Build to a 1 rep snatch *OHS are from the floor *score is the combined weight of both
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Calories) In teams of 4-5 30 minutes team row for max calories 17/13 calorie row-men/women 200 meter run then: max team burpees *everyone starts off the rower Metcon (AMRAP – Reps) Max burpees team total scored here: Burpees are started when a teammate comes back from…
CrossFit Black Ridge – CrossFit Please come early and warm-up prior to class. We will do a short group warm-up and work on our Front Squat for our foundational movement practice. Suggested warm-up: 5-10 mins foam rolling 5-10 mins specific mobility (focus hips, ankles, and shoulders) 5-10 mins dynamic stretching 5-10 mins run, row, or…
CrossFit Black Ridge – CrossFit No 7am class Wednesday, Yoga was moved to Thursday at 930am View Public Whiteboard Metcon (AMRAP – Reps) Emom for 20 minutes 40 seconds on 20 seconds off -front rack step ups 20in 45/35lbs -get up sit ups -ring dips (RXP muscle ups) -alternating dumbbell snatch 50/35lbs *score is total…
CrossFit Black Ridge – CrossFit Yoga at 930am Thursday View Public Whiteboard Metcon (Weight) E3M for 5 rounds 5 push press *Score is combined total of the 5 barbell loads.. example, 100lb+110+115+115+120=560lbs *take weight from the floor, share bar if possible. Metcon (Weight) Emom for 10 minutes 30 double unders 1 clean and push press…
CrossFit Black Ridge – CrossFit View Public Whiteboard Overhead Squat (3 reps E3M for 5 rounds ) From the rack build to your heaviest set of 3 Metcon (Time) For Time: 15-12-9 Overhead squat 115/80 Toes to bar *10 minute time cap
CrossFit Black Ridge – CrossFit class at 5/6/7/930am and 430/530pm View Public Whiteboard Metcon (Weight) In 15 minutes build to a heavy set of 5 back squats from the rack. @1×5 *add in extra performance if you get a PR Metcon (Time) 3 Rounds For Time: 10 burpees 20 wall balls 20/14 30 kettle bell…