CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) With a up clock: 4 minute amrap 21 thrusters 95/65 12 toes to bar 21 thrusters 45/35 max rep toes to bar Metcon (Weight) From Minutes 4-14 establish a 1 rep max thruster from the floor: *squat clean or power clean are optional…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Distance) 25 minute amrap In teams of 4 perform 250 meter row 20 air squats (onto med ball) 15 second hand stand hold 10 push-ups -as soon as one athlete comes off the rower the next athlete starts the rowing. -score is total team meters
CrossFit Black Ridge – CrossFit Classes at 7am and 9:30am only. Pool/BBQ party at Justin and Ann Schelin’s house at 1pm. Bring your own meat and a side to share. 2556 w 150 s Hurricane. July Gym challenge– 30 minutes of hand stand hold. Sign up asap! June burpee finishers, write your name on the…
CrossFit Black Ridge – CrossFit Classes July 4th at 7am and 9:30am only. Pool/BBQ party at Justin and Ann Schelin’s house at 1pm. Bring your own meat and a side to share. 2556 w 150 s Hurricane. July Gym challenge– 30 minutes of hand stand hold. Sign up asap! June burpee finishers, write your name…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) Partner WOD For Time: Run 800 Meters (Both partners at same time) 40 Burpee Box jumps (Alternate every rep) 40 Pushups ( split any way) Run 400 Meters 20 Burpee Box jumps 20 Pushups Run 200 Meters 10 Burpee Box jumps 10 Pushups Rx+ double…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 22 minute amrap 20 toes to bar 20 kb swings 53/35 20 overhead squats 95/65 25 toes to bar 25 kb swings 53/35 25 overhead squats 95/65 30 toes to bar 30 kb swings 53/35 30 overhead squats 95/65 then max effort wall…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) E2M for 7 cycles bar complex of: 1 squat clean 1 hang squat clean 1 shoulder to over head build to heaviest complex share a bar if possible Metcon (Time) 3 Rounds For Time: 10 hang squat cleans 20 shoulder to overhead 30 second hand…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 60 seconds on 60 seconds off for 5 rounds: 40 double unders then: Max effort power cleans 135/95 Score is total power cleans 2×1 singles Metcon (Time) 7 rounds 7 power cleans 95/65 27 double unders 7 bar over burpees 2×1 singles Rx…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 3 Rounds For Time: 400 meter run 2 minute rest 14 minute time cap Metcon (Weight) With remaining class time: 5-5-5-5 Back squats from the rack: Score is total combined barbell loads, example: 200 lbs 210 lbs 210 lbs 215 lbs= 835lbs
CrossFit Black Ridge – CrossFit Never miss a Monday! View Public Whiteboard Metcon (No Measure) E30S for 10 minutes 1 dead lift at approx 70-80% of 1RMshare a bar if possible Metcon (AMRAP – Reps) 9 minute amrap 5 dead lifts 225/155 10 wall balls 20/14 10 dead lifts 20 wall balls 15 dead lifts…