CrossFit Black Ridge – CrossFit Class from 7-9am Heats start at 7:20am/7:40am/8:00am/8:20am 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 100 double-unders 20 dumbbell snatches 50/35 lb 100 double-unders 12 bar muscle-ups Time cap: 14 minutes…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) For Time: Cash In: 60 back squats 135/105 Then: 7 rounds for time: 7 dead lifts 185/125 7 pull-ups 25 minute time cap RXP 245/175 C2B pull-ups
CrossFit Black Ridge – CrossFit Crossfit Open launch of 18.3 at 6pm. Come hang out if youd like to! View Public Whiteboard Metcon (Time) 5 Rounds for time: 400 meter run 15 wall balls 20/14 15 box jumps 24/20 rest 2 minutes *Last round med ball carry 400m *32 minute cap
CrossFit Black Ridge – CrossFit Yoga at 7am View Public Whiteboard Metcon (No Measure) For 5 minutes practice hand stand walks/holds/or progression then: In 10 minutes: establish a 5 rep strict touch and go HSPU set *If you need to raise the floor (w/plates) to accomplish this then do.. or to make it more difficult…
CrossFit Black Ridge – CrossFit View Public Whiteboard Olympic Lifting Total (Total Weight) Snatch (1 Rep Max)Clean and Jerk (1 Rep Max)Snatch and C&J can be power or squat movements
CrossFit Black Ridge – CrossFit Never miss a Monday. View Public Whiteboard Metcon (Weight) From the rack In under 25 minutes 5 rep max shoulder press 5 rep max push press 5 rep max push jerk Score is combined weight of heaviest SP,PP, PJ example.. 100lb SP, 125lb PP, 145lb PJ=370lbs Metcon (AMRAP – Reps)…
CrossFit Black Ridge – CrossFit Heats run from 7-9am. Even if you’re not signed up for the open please still come train. View Public Whiteboard Crossfit Games Open 18.2 (Ages 16-54) (Time) 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats 50/35 lb Bar-facing burpees -12 minute time cap – If you finish under the time cap,…
CrossFit Black Ridge – CrossFit Class schedule Friday’s are 5/6/7/930am and 430pm. View Public Whiteboard Metcon (Time) for time: 2 minute hand stand hold 1 minute bar hang 30 kb alternating lunges 53/35 400 ft kb pull 30 kb alternating lunges 1 minute bar hang 2 minute hand stand hold *kb is pulled across the…
CrossFit Black Ridge – CrossFit Open wod 18.2 watch party at 6pm at the box. We will still have 530pm class View Public Whiteboard Metcon (AMRAP – Reps) 15 minute amrap 14/12 calorie row 🙂 20 weighted box step-ups 25/15lb 20 inch 15 situps 10 pushups 2 wall walks rest from 15-18 minute mark: then…
CrossFit Black Ridge – CrossFit Remember Yoga at 7am Wednesday View Public Whiteboard Metcon (Time) For Time: 3 rounds of: 400 meter run 21 kb swings 53/35 12 pull-ups rest 2 minutes then: 3 rounds of: 30 second wall sit 15 back squats 135/95 *30 minute cap