CrossFit Black Ridge – CrossFit As always please come a little early to warm up and work on mobility. Suggested warm-up: 5-10 mins foam roller 5-10 mins specific mobility 5-10 mins active/dynamic stretching 5-10 mins run/row/bike Crossover Symmetry Routine 5-10 mins empty barbell/skill work (rope) We will start the clock on the first WOD at…
CrossFit Black Ridge – CrossFit class times @ 5/6/7/930am & 430pm Metcon (Time) For Time: 150 double unders 3 minute dead lift static hold 185/125 3 minute hand stand hold 3 minute elbow plank 150 double unders 25 minute time cap *2×1 singles *sub HSH with 45/35 over head barbell hold/ strip the weight after…
CrossFit Black Ridge – CrossFit Class times are 5/6/930am and 430/530pm Thursday Metcon (Time) 4 rounds for time: 400 meter run 50 air squats onto med ball 10 burpees box over’s 20inch 30 second wall sit 30 minute time cap
CrossFit Black Ridge – CrossFit Back to normal class schedule: 5/6am Crossfit /7am Yoga /930am – 430/530pm Crossfit Power Clean (1×3) E2M for 6 rounds Build to your heaviest set of touch and go. Metcon (Time) For Time: 10-9-8-7-6-5-4-3-2-1 Clean and Jerk *12 minute time cap *RX 95/65 is touch and go unbroken sets.
CrossFit Black Ridge – CrossFit Class at 7:00 9:30am & 4:30pm Classes are 90 minute classes today ! Metcon (Time) 12 days of Christmas 1 15 second hand stand hold RXP 1 muscle up 2 front squats 3 hang power cleans 4 dead lifts 5 over the bar burpees 6 pushups 7 wallballs 8 box…
CrossFit Black Ridge – CrossFit Merry Christmas! Closed Monday Tuesday’s 12 days of Christmas classes are at 7 & 930am and 430pm (90 minute classes)
CrossFit Black Ridge – CrossFit As always, please come early to warm up. We will start the Partner WOD at 7:45am. Suggested warm up: 5-10 mins foam roller 5-10 mins specific mobility 5- 10 mins active stretch Crossover Symmetry Routine 5-10 mins Run/Row/Bike 5-10 mins empty barbell work Metcon (AMRAP – Reps) Barbell Cycling 16…
CrossFit Black Ridge – CrossFit Classes 5/6/7/930am&430pm Metcon (Time) 3 rounds 50 barbell hop overs 25 thrusters 75/55 15 hand stand pushups 60 second elbow plank rest 1 minute 27 minute time cap Rx 75/55, hspu is level floor RXP is 4 inch defecit hspu Hop overs are only Rx by jumping and landing with…
CrossFit Black Ridge – CrossFit Metcon (Time) 10 rounds for time: 15 sit-ups (butterfly) 2 squat snatches 135/95 1 rope climb 25 minute time cap:
CrossFit Black Ridge – CrossFit Metcon (Time) With a up clock: 3 rounds for time: 15 wall balls 20/14 30 double unders 6 minute time cap Metcon (AMRAP – Reps) At the 8 minute mark: 18 minute amrap 100 wall balls 20/14 200 double unders 400 meter run then: -max burpees *score is total burpees…