CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) For total reps: A) 1 minute on 1 minute off for 5 rounds 30 double unders *max hang power snatches 75/55 2×1 singles After the last minute rest, transition into” B” B) 2 minutes on 2 minute off for 5 rounds 60 second…
CrossFit Black Ridge – CrossFit yoga at 7am! be there or be square. View Public Whiteboard CrossFit Games Open 13.4 (AMRAP – Reps) Complete AMRAP in 7 minutes of: 3 Clean and Jerk #135/95 3 Toes-To-Bar 6 Clean and Jerk 6 Toes-To-Bar 9 Clean and Jerk 9 Toes-To-Bar 12 Clean and Jerk 12 Toes-To-Bar 15…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 3 rounds: 50 alternating lunges 10 28ft bear crawls 400 meter row then 1 unbroken set of bench press RX 95/65, modify at 45/35 (choose a weight for entire wod) *can only rest with arms extended at lock out *score is total reps…
CrossFit Black Ridge – CrossFit never miss a monday… class schedule is 5/6/7/930am and 430/530pm View Public Whiteboard Metcon (Weight) Strength E3M for 5 rounds, from the floor 10 unbroken (cannot drop the bar) front squats *score is a total of the 5 barbell weights *example.. 100lbs,100lbs, 110lbs,120lbs,120lbs =550lbs Metcon (Time) At the 20 minute…
CrossFit Black Ridge – CrossFit As always please come early to warm-up. We will be starting the WOD at 7:45 am and capping the workout at 40 minutes so as not to run into SEAL training at 8:30 am. Suggested warm-up: 5-10 mins foam roller 5-10 mins specific mobility (ankles, hips and shoulders) 5-10 mins…
CrossFit Black Ridge – CrossFit Metcon (AMRAP – Reps) 18 minute amrap 50 alternating dumbbell snatches 50/35 40 air squats 30 hand stand pushups (level surface) 20 power snatches 115/75 10 muscle ups *modify MU with 20 C2B or 30 pullups *modify hspu with push press at same weight as snatch
CrossFit Black Ridge – CrossFit Thankful Thursday Metcon (AMRAP – Rounds) RXP option E2M for 10 rounds 20 barbell jump overs 200 meter run body weight power clean RX option E2M for 10 rounds 20 barbell jump overs (modify with step overs) 200 meter run 3/4 body weight power clean *score is completed rounds. *If…
CrossFit Black Ridge – CrossFit Don’t forget yoga Wednesdays at 7am! Metcon (AMRAP – Reps) Partner work out, Open style, counting each others reps: 1st partner finishes wod then rests one minute, then 2nd partner goes and rests one minute before transitioning through A/B/C A) 5 MINUTE AMRAP 30/25 cal row (M/W) 20 ground to…
CrossFit Black Ridge – CrossFit Metcon (Weight) In 20 minutes From the rack 1 snatch balance + 2 overhead squat From the floor 3 snatch grip dead lift *score is heaviest SB/OHS complex *move between both stations, build your SGDL heavier then your 1RM snatch Metcon (Weight) emom for 10 minutes 1 squat snatch *build…
CrossFit Black Ridge – CrossFit class at 5/6/7/930am and 430/530 pm Metcon (Weight) E3M for 3 rounds (9 minutes) 10 unbroken thrusters *score is total weight combined of the 30 reps *take weight from the floor Metcon (AMRAP – Reps) emom for 16 minutes 1st 15 pullups 2nd 15 overhead alternating lunges 95/65 3rd 15…