CrossFit Black Ridge – CrossFit Open announcement at 6pm of 18.5, come hang out and watch it if you’d like to. View Public Whiteboard Metcon (Time) 4 rounds for time: 28 alternating box step-ups 20 inch 24 dumbbell hang clean and jerks 50/35 20/16 calorie row *25 minute cap *athlete must complete 6 clean and…
CrossFit Black Ridge – CrossFit come try yoga at 7am View Public Whiteboard Metcon (No Measure) tabata 20/10 second work/rest ratio: alternate movements every interval for 3 rounds. -elbow plank -right side elbow plank -left side elbow plank -flutter kick -situps Metcon (AMRAP – Reps) For reps: 1 minute of pull-ups 2 minutes of hand…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) E2M for 12 minutes (6 rounds) 1 squat clean +1 hang squat clean *Build to heaviest complex *Score is single heaviest Metcon (Weight) E30S for 10 minute (20 reps) 1 squat clean *Score is total pounds lifted example… 20 reps @100lbs=2000lbs
CrossFit Black Ridge – CrossFit Choose to do the open wod or the daily wod View Public Whiteboard Crossfit Games Open 18.4 (Ages 16-54) (Time) 21 deadlifts 225/155 lb 21 handstand push-ups 15 deadlifts 225/155 lb 15 handstand push-ups 9 deadlifts 225/155 lb 9 handstand push-ups 21 deadlifts 315/205 lb 50-ft. handstand walk 15 deadlifts…
CrossFit Black Ridge – CrossFit Atteend class between 7-9am to do 18.4 View Public Whiteboard Crossfit Games Open 18.4 (Ages 16-54) (Time) 21 deadlifts 225/155 lb 21 handstand push-ups 15 deadlifts 225/155 lb 15 handstand push-ups 9 deadlifts 225/155 lb 9 handstand push-ups 21 deadlifts 315/205 lb 50-ft. handstand walk 15 deadlifts 315/205 lb 50-ft.…
CrossFit Black Ridge – CrossFit View Public Whiteboard 2k Row (Time) Max Effort 2k RowGo in waves off the rower. Metcon (Weight) E3M for 5 rounds 4 Back squats from the rack After a few minutes of recovery from the 2k row transition into warm up sets of back squats. Start 1st set of 4…
CrossFit Black Ridge – CrossFit Come watch the open launch of 18.4 at 6pm Thursday View Public Whiteboard Metcon (Time) For Time: 200 meter run 15 shoulder to overhead 15 burpees 15 wall balls 20/14 400 meter run 30 shoulder to overhead 30 burpees 30 wall balls 800 meter run *25 minute cap RX 135/95
CrossFit Black Ridge – CrossFit Yoga at 7am View Public Whiteboard Metcon (Time) For Time: 5 rounds of: 5 pull-ups 10 pushups 15 air squats 30 seconds hand stand hold Rest 2 minutes then: 5 rounds of: 5 pull-ups 10 pushups 15 air squats 30 sit-ups *30 minute cap *chest to ground pushups for RX
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) E2M for 3 rounds on each movement *Score Is heaviest set of each movement. Minutes 0-6 build to heaviest set of 1×9 barbell row Minutes 6-12 build to heaviest set of 1×7 hang power clean Minutes 12-18 build to heaviest set of 1×5 front sqt…
CrossFit Black Ridge – CrossFit Class schedule is 5/6/7/930am 430/530pm, If you need a judge please make arrangements. The coach will not be available to judge during classes. View Public Whiteboard Crossfit Games Open 18.3 (Ages 16-54) (Time) 2 rounds for time of: 100 double-unders 20 overhead squats 115/80 lb 100 double-unders 12 ring muscle-ups…