CrossFit Black Ridge – CrossFit class at 7:30am good luck to our marathon runners! View Public Whiteboard Metcon (Time) partner wod share reps as needed 40 push press 115/75 60 toes to bar 80 wall balls 20/14 100 power cleans 115/75 120 back squats 115/75 30 minute time cap:
CrossFit Black Ridge – CrossFit October 12,13,14th (Thursday-Saturday) the gym is closed for our annual CFBR beach trip. Ask for details on how to join next year. Its a blast and this year we have over 100 people coming. View Public Whiteboard Squat Snatch (1×1) E90S for 10 rounds build to a 1rep max. Share…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 4 Rounds For Time: 400 meter run 2 rope climbs 1 minute rest Cash out included for time: 4 Rounds: 10 ring dips 1 rope climb *30 minute time cap *rest 1 minute going into the cash out.
CrossFit Black Ridge – CrossFit View Public Whiteboard Hang Power Clean (1×3) E2M for 6 rounds: Build to a 3 rep max. Metcon (Time) 2 Rounds For TIme: 30 hang power cleans 95/65 30 wall balls 20/14 15 chest 2 bar pull-ups (or 5 ring muscle ups is a RXP option) 13 minute time cap:
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 5 rounds each for reps: (10 minutes) 30 seconds on 30 seconds off: even-box jumps 24/20 RXP 30/24 odd-kb swings 53/44 RXP 70/53 Metcon (AMRAP – Reps) Complete as many reps as possible in 10 minutes of: 3 burpee box jump 3 deadlifts…
CrossFit Black Ridge – CrossFit Never miss a Monday View Public Whiteboard Metcon (AMRAP – Reps) Tabata 8 intervals each of 20 seconds on 10 seconds off: -situps -goblet squats 35/26 *alternate movements every interval. *partner ab mat and kb if class size is large Metcon (Weight) 8 minute amrap 30 double unders 1 squat…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 200 meter run 10 toes to bar 10 box jumps 24/20 10 kb swings 53/44 400 meter run 20 toes to bar 20 box jumps 20 kb swings 800 meter run 30 toes to bar 30 box jumps 30 kb swings
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) For reps: 20 seconds on 40 seconds off for 5 rounds -pushups Metcon (AMRAP – Reps) For Reps: 2 minute amrap -overhead squats 95/65 rest 2 minutes 2 minute amrap -front squats 95/65 rest 2 minutes 2 minute amrap -back squats 95/65 rest…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) emom for 10 minutes 1 dead lift *score is heaviest lift *share a bar if possible Metcon (AMRAP – Reps) 10 minute amrap 7 dead lifts 225/155 Max effort hand stand pushups, in one unbroken set. If you come off/or fall off the wall you…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) For Reps: 30 seconds on 30 seconds off for 10 rounds: even-hang power snatch 115/75 odd- chest 2 bar pullups Metcon (Time) For Time: 40 calorie row 30 C2B pull-ups 20 hang power snatch 135/95 *go in waves off the rower * 12…