CrossFit Black Ridge – CrossFit Metcon (Weight) In 20 minutes share a bar with a friend or two and establish your heaviest bar complex of: 2 power cleans 1 hang squat clean *No baby giraffe leg… you know who you are! Metcon (Time) 10 rounds for time: 2 power cleans +1 hang squat clean 4…
CrossFit Black Ridge – CrossFit Never miss a Monday! Metcon (No Measure) In under 15 minutes perform -back squat from the rack 4 sets of 5 reps @ approx 75 % Metcon (AMRAP – Reps) 30 seconds on 30 seconds off for 12 minutes 1st box jumps 24/20 2nd hand stand hold 3rd back squats…
CrossFit Black Ridge – CrossFit Please come early to warm-up. Suggested warm-up: 5-10 mins foam rolling 5-10 mins specific mobility 5-10 mins active stretching (dynamic) 5-10 mins run/row/bike Crossover Symmetry Routine 5-10 mins empty barbell work Metcon (Time) This is a partner WOD where partners alternate movements. For example, the first partner does all 21…
CrossFit Black Ridge – CrossFit Friday schedule is 5/6/7/930 & 430 Metcon (Time) For time: “2018” 800 meter run 300 single unders 400 meter run 200 double unders 100 second bar hang 100 second hand stand hold 100 second elbow plank 18 28ft length bear crawls 35 minute cap 2×1 singles in place of doubles
CrossFit Black Ridge – CrossFit Metcon (AMRAP – Reps) 40 seconds on/20 seconds off for 12 minutes alternate movements each minute -wall balls 20/14 -front rack alternating lunges -overhead squats 75/55 Metcon (AMRAP – Reps) At the 15 minute mark: 5 minute amrap 20 overhead squats 20 front rack alternating lunges -max effort wall balls
CrossFit Black Ridge – CrossFit Class schedule is 5/6/930am &430/530pm Crossfit 7am Yoga CrossFit Games Open 13.2 (AMRAP – Rounds and Reps) 10 Min AMRAP 5 Shoulder to Overhead 115# / 75# 10 Deadlifts 115# / 75# 15 Box Jumps 24″ / 20″“Crossfit Open” style wod today. Two heats with a judge counting reps and…
CrossFit Black Ridge – CrossFit Front Squat (5-4-3-2-1) build to a 1 rep max Squat Clean and Jerk (1-1-1-1-1) *No squat clean thrusters; push jerk or split jerks are allowed.
CrossFit Black Ridge – CrossFit class at 5/6/7/930am & 430/530pm Metcon (Time) for time: 2 rounds: 25 kb goblet squats 53/35 400 meter farmer carry 45/25 plate then: rest 2 minutes 2 rounds: 200 meter farmer carry 45/25 plate and 53/35kb 25 Manimals 45/25 plate *30 minute time cap *manimals are.. burpee onto plate, pick…
CrossFit Black Ridge – CrossFit As always please come early to warm up. Suggested warm-up: 5-10 mins Foam Roller 5-10 mins specific mobility 5-10 mins active stretch 5-10 mins run/row/bike Crossover Symmetry Routine 5-10 mins empty barbell work 5-10 mins skill work (handstand/rings) WOD will start at 7:50 a.m. Metcon (AMRAP – Reps) Partner WOD…
CrossFit Black Ridge – CrossFit Class at 5/6/7/930am & 430/530pm Metcon (Time) 3 rounds 200 meter run 15 hang power snatch 25 double unders then: 2 rounds 400 meter run 15 pullups 25 double unders then: 1 round 800 meter run 15 overhead squats 25 double unders *95/65 *30 minute cap