CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) E90S for 5 rounds 3 front squats (floor) approx 60-65% of 1RM Metcon (Time) For Time: 10 front squats RX 135/95 10 over the bar burpees 1 rope climb 1 MINUTE REST 8 front squats 8 over the bar burpees 2 rope climbs 1…
CrossFit Black Ridge – CrossFit June box challenge… 1000 burpees for the month!! Sign up today. View Public Whiteboard Metcon (Weight) E2M for 6 rounds 2 hang power snatch 3 overhead squats -Build to heaviest complex Metcon (Time) 3 rounds for time: 15 hang power snatches 95/65 30 second hand stand hold 15 toes to…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) For total reps: 30 seconds on 30 seconds off for 5 rounds -max rep box jump 24/20 30 seconds on 30 seconds off for 5 rounds -max rep sit-ups 30 seconds on 30 seconds off for 5 rounds -max rep dead lifts 185/125…
CrossFit Black Ridge – CrossFit 7:30 and 9:30am classes only. Go at this wod with a partner or on your own. View Public Whiteboard Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 300 double unders 30 power cleans 50 situps 200 double unders 20 power cleans 50 sit ups 100 double unders 10 power clean 50 situps 30 minute cap 135/95 1/1 Dubs to singles Perform as a partner wod if you wish
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) For total reps: TABATA kb swings 53/35 wall balls 20/14 sumo dead lift high pull 95/65 shoulder to overhead 95/65 20/10 second work/rest ratio: 8 intervals at each movement before rotating. Rest 1 minute between movement changes.
CrossFit Black Ridge – CrossFit Coaches spend 10 minutes during warm up working on rope climb techniques and progression. View Public Whiteboard Metcon (Time) For Time: 4 rounds for time: 11 dead lifts 225/155 400 meter run 2 rope climbs 25 minute cap
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) Partner wod for time: 10 rounds (5 each) perform entire round while one partner rests 10 thrusters 45/35 25 single unders 5 toes to bar **doubles are not RX Metcon (Time) 5 Rounds for time: 8 toes to bar 10 thrusters 95/65 25 double unders…
CrossFit Black Ridge – CrossFit Reminder that Memorial Day we will just have 2 classes that day at 730 and 930am. View Public Whiteboard Metcon (AMRAP – Reps) Partner weighted pushups E90S for 5 cycles alternate doing one unbroken set of weighted pushups for 5 sets each. RX 25/15 RXP 45/25 Metcon (No Measure) E30S…
CrossFit Black Ridge – CrossFit Never miss a Monday View Public Whiteboard Metcon (Time) For Time: 30 burpee box jump overs 24/20 rest 3 minutes 50 wall balls 20/14 rest 3 minutes 21-15-9 pull-ups single arm overhead squats 35/20 dumbell 25 minute time cap RXP 50/35 dumbell and C2B step ups are RX