CrossFit Black Ridge – CrossFit Metcon (Weight) E2M for 5 rounds: Bar Complex: 1 dead lift 2 hang power cleans 3 front squats 1 push jerk *add weight each round *score is heaviest complex Metcon (Time) For Time: 20 dead lifts 30 second hand stand hold 20 hang power cleans 30 second hand stand hold…
CrossFit Black Ridge – CrossFit Josh Fitts (AMRAP – Rounds and Reps) 12 Minute AMRAP 6 Snatches 7 OHS 8 C2B pull-ups 34 DU RX 95/55
CrossFit Black Ridge – CrossFit Bench Press (1 rep max ) In 20 minutes build to a 1 rep max bench press Metcon (Time) Go in waves off the rower. For Time: 500 meter row 400 meter run 5 rope climbs
CrossFit Black Ridge – CrossFit Classes at 5/6/7/930am and 430/530pm December challenge is 1000 burpees! Commit at the gym today, its not to late. Metcon (AMRAP – Rounds and Reps) With a up clock: 2 minute amrap 14 single arm DB thrusters 35/25 (7R-7L) 7 burpees Rest 2 minute Then pick up where you left…
CrossFit Black Ridge – CrossFit Come early to stretch and warm up. Clock starts for first WOD at 7:45am. Metcon (Time) Annie 50-40-30-20-10 Double-unders Sit-ups 8 min Cap Metcon (Time) At the 10 min mark Grace 30 Clean and Jerk 135/95 6 min Cap Metcon (Time) At the 18 min mark Isabel 30 Snatch 135/95…
CrossFit Black Ridge – CrossFit Class schedule for Friday 5/6/7/930am & 430pm Metcon (Time) With a up clock: 2 rounds for time: 30 lateral jump overs a 20 inch “PVC” 60 second hand stand hold 60 second hanging knee raised hold 9 minute time cap *modify 20in height by lowering the pipe onto a WB’s…
CrossFit Black Ridge – CrossFit Metcon (Time) 3 rounds for time of: 400 meter run 12 power snatches 115/75 12 C2B pull-ups or RXP 6 bar mu’s Cash out: After you finish perform 5-10 pushups emom until everyone is done.
CrossFit Black Ridge – CrossFit CF classes 5/6/930am-430/530pm Yoga 7am Metcon (Time) With a up clock: 5 rounds for time: 6 power cleans 135/95 10 burpees 9 minute time cap Metcon (AMRAP – Reps) At the 10 minute mark “Death by burpees” 1st minute 5 burpees 2nd minute 6 burpees 3rd minute 7 burpees 4th…
CrossFit Black Ridge – CrossFit Metcon (Weight) In 25 minutes 4-4-4-4 Build to a heavy set of Turkish get-ups with a kb, dumbell Also build to a load in between sets you want to use for the second wod. *score is heaviest set of 4 (2R-2L arm) Metcon (Weight) E30S for 10 minutes 1 Dead…
CrossFit Black Ridge – CrossFit Get to the gym today! Class schedule Monday 5/6/7/930/430/530 Metcon (AMRAP – Reps) With a up clock: E2M for 5 rounds 20 wall ball 20/14 then: -max pull-ups *only pull-ups count toward score, must complete 20 wb’s every set before moving to pull-ups. Metcon (AMRAP – Rounds and Reps) At…