CrossFit Black Ridge – CrossFit Back Squat (10 rep max) In 20 minute establish a 1×10 max Metcon (AMRAP – Reps) In remaining class time establish a max effort time held of: 1-single arm hang from pull-up bar (right and left arm both) 2-hand stand hold 3-hollow hold 4-wall sit *wall sit– hands or arms…
CrossFit Black Ridge – CrossFit Class schedule Monday is: 5/6/7/930am-430/530pm Metcon (AMRAP – Reps) With a up clock: E90S – 60 seconds on 30 off for 5 rounds: 10 front squats 95/65 then: -max reps sit-ups *score is total sit-ups *not RX if you skip any front squats Metcon (AMRAP – Reps) At the 10…
CrossFit Black Ridge – CrossFit Happy Veterans Day, class at 7:30am Metcon (AMRAP – Rounds and Reps) “McGhee” as a partner wod 30 minute amrap 5 deadlifts 275/185 13 push-ups 9 box jumps 24/20 *one partner working at a time *partners alternate every other movementHappy Veterans Day! Class at 7:30am
CrossFit Black Ridge – CrossFit Fun day Friday! Metcon (AMRAP – Reps) partner core blast 6 minute amrap 30 partner wall ball sit-ups 20/14 15 Russian twists kb 35/26 *twists are one partner performs 15 then the other does 15 reps *each round is 60 reps Metcon (Time) 4 rounds for time: 25 wall balls…
CrossFit Black Ridge – CrossFit Metcon (No Measure) emom for 5 minutes 3 power cleans (get heavier then metcon weight) Metcon (AMRAP – Rounds and Reps) 20 minute amrap 15/12 calorie row 10 burpees 30 second hand stand hold 10 power cleans 185/125 -Score is total rounds and reps -Seconds held on HSH count for…
CrossFit Black Ridge – CrossFit Metcon (Time) 3 rounds for time: 40 double unders 10 hang power snatches 95/65 2×1 singles 6 minute time cap Metcon (Time) At the 8 minute mark 3 rounds for time: 40 double unders 10 overhead squats 95/65 2×1 singles 6 minute time cap Metcon (Time) At the 16 minute…
CrossFit Black Ridge – CrossFit Metcon (AMRAP – Reps) For reps: 30 seconds on 30 seconds off for 12 minutes 1st min- front rack alternating lunges 95/65 2nd min- 10 hollow rocks 3rd min-alternating box step ups w/ a single dumbell in overhead position 35/20lb 4th min-strict pull-ups 20 inch box *score is total lunges,…
CrossFit Black Ridge – CrossFit Classes Monday at 5/6/7/930am and 430/530pm Metcon (Time) 6 rounds for time: 10 kb swings 53/35 10 plyo push-ups (on a 25lb plate) 10 toes to bar rest 2 minutes then: cashout: included for time 150 kb sdhp 53/35 30 minute time cap
CrossFit Black Ridge – CrossFit 7:30am class, be early Come 15 minutes early, don’t be late! and start personal mobility and warm up. With the WOD being a 45 min amrap the amrap will start at 7:45 Metcon (AMRAP – Reps) Partner wod, share reps as needed 45 minute amrap 70 sumo dead lift 195/125…
CrossFit Black Ridge – CrossFit Metcon (Time) For Time: 800 meter run 40 box jumps 24/20 15 dumb bell ground to over head 600 meter run 30 box jumps 15 dumb bell ground to over head 400 meter run 20 box jumps 15 dumb bell ground to over head 200 meter run 10 box jumps…