CrossFit Black Ridge – CrossFit One class at 730am Metcon (Time) In teams of 2 (30 minute cap) With on partner working at a time: Alternate entire rounds: (3 each) 200 meter run 10 kb swings 53/35 10 kb sumo dead lift high pull Then: Partition reps as needed 100 thrusters 75/55 800 meter run…
CrossFit Black Ridge – CrossFit Friday classes at 7 or 930am am only. Metcon (Weight) With a up clock: Minutes 0-12: Establish a 10 rep shoulder to over head (taking weight from the floor) Metcon (Time) At the 15 minute mark: For Time: 30 power cleans 45 front squats 60 shoulder to overhead 17 minute…
CrossFit Black Ridge – CrossFit Happy Thanksgiving! No scheduled CF classes today. See you Friday at 7 or 930am.
CrossFit Black Ridge – CrossFit Coffland (Time) Hang from a pull-up bar for 6 minutes Each time you drop from the bar, perform: 800-m run 30 push-ups Post time to commentsU.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked…
CrossFit Black Ridge – CrossFit Squat Clean (Build to a 1RM in 20 minutes) heavy lift day’s are the best! come in and get the PR! Metcon (Weight) E30S for 10 minutes (20 lifts) 1 Squat Clean at appox 70-80% of 1RM *challenge yourself here with a load, but maintaining quality movement *score is lightest…
CrossFit Black Ridge – CrossFit Never miss a Monday! 5/6/7/930am & 430/530pm classes Monday Metcon (AMRAP – Rounds and Reps) With a up clock: 3 minute amrap 25 double unders 15 air squats 5 burpees Rest 3 minutes 3 minute amrap 25 double unders 15 air squats 5 burpees Rest 3 minutes 2×1 singles Start…
CrossFit Black Ridge – CrossFit Metcon (Time) In teams of 3 or 4 For Time: 200 box jumps 24/20 200 dead lifts 225/155 200 push jerk 135/95 200 pushups 200 calorie row 30 minute cap *row is 20 calorie splits *partition reps as needed with one partner working at a time
CrossFit Black Ridge – CrossFit Metcon (Time) 4 rounds for time: 20 burpees 20 kb swings 53/35 20 second static ring hold 20 goblet squats 53/35 * 27 minute time cap *RX plus is: 3 ring muscle ups and 1- 20 sec static hold
CrossFit Black Ridge – CrossFit Metcon (AMRAP – Reps) With a up clock: E90S for 6 rounds touch and go reps each movement 1 unbroken set of power snatch 95/65 1 unbroken set of toes to bar *score is total reps Metcon (Weight) From the 9-17 minute mark: Establish a 3 rep touch and go…
CrossFit Black Ridge – CrossFit Metcon (AMRAP – Rounds and Reps) 1 minute on/ 1 minute off for 10 working minutes: 9 thrusters 95/65 35 double unders *score is total rounds and reps *pick up where you left off every interval