CrossFit Black Ridge – CrossFit Metcon (Weight) With a up clock: E2M for 6 cycles Bar complex of: Thruster- push press- push jerk- split jerk *A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar. *Share a bar if possible *score is heaviest complex…
CrossFit Black Ridge – CrossFit 1500 pushups challenge in November… then we will retest the 1RM bench press in December and see your gains… Sign up and pledge at the gym. Combat that turkey fat!! Metcon (AMRAP – Reps) 20 seconds on 40 seconds off for 5 minutes -max pushups Rx standard is chest and…
CrossFit Black Ridge – CrossFit Tuesday Halloween schedule: 5/6/930am & 430pm Bench Press (Build to a 1RM) Deadlift (Build to a 1×10 TnG max) In a 40 minute descending clock establish both benchmarks
CrossFit Black Ridge – CrossFit Halloween dress up wod at 5pm Monday , prize for best costume male and female. Monday class schedule is 5/6/7/930am & 5pm Tuesday (Halloween) class schedule is 5/6/930am & 430pm Metcon (AMRAP – Reps) With a up clock: 60 seconds work 30 seconds rest for 5 rounds 35 double unders…
CrossFit Black Ridge – CrossFit Metcon (Time) In a group of 4: For Time: 1000 wall balls (1 person at a time) (Every 5minutes stop and perform 15 pushups each)
CrossFit Black Ridge – CrossFit Metcon (AMRAP – Rounds and Reps) Max rounds and reps in 3 minutes of: 3 dead lifts 6 hang power cleans 9 shoulder to overhead 18 situps Repeat for 5 total cycles 115/75 RX *don’t drop the bar from overhead *rest 1 minute after each 3 minute interval *after each…
CrossFit Black Ridge – CrossFit Metcon (AMRAP – Rounds and Reps) 30 minute amrap 200 meter run 10 power snatch 95/65 10 wall balls 20/14 10 toes to bar 200 meter row
CrossFit Black Ridge – CrossFit Metcon (AMRAP – Reps) With a up clock: For Reps: 3 minute amrap max dead lifts 185/125 rest 2 minutes 3 minute amrap max seconds hand stand hold *score is total DL’s and seconds in HSH Metcon (Time) At the 10 minute mark: 3 rounds for time: 30 dead lifts…
CrossFit Black Ridge – CrossFit Clean and Jerk (1 rep max) In 20 minutes build to a 1 rep max. Squat or Power optional as well as any shoulder to overhead preferred. Metcon (AMRAP – Reps) 5 minute amrap 21 box jumps or step ups 24/20 9 clean and jerk 155/105
CrossFit Black Ridge – CrossFit Metcon (AMRAP – Reps) 5 minute amrap of Cindy 5 pull-ups 10 pushups 15 air squats rest 5 minutes 10 minute amrap of 5 pull-ups 10 push press 95/65 15 front squats 95/65 *score is total repsNever miss a freaking Monday! Start this week off making your training a priority.