WOD Tue Apr 28, 2015

Part 1: Bench Press 5-3-1+


5 shoulder to overhead
25 pushups
5 shoulder to overhead
20 pullups
5 shoulder to overhead
15 burpees
5 shoulder to overhead

2 rounds

You must also row 750m at any point during the WOD

Option 1: 115/75
Option 2: 95/65
Option 3: 75/55

WOD Mon Apr 27, 2015

Part 1: Back Squat 5-3-1+

1+ week! The best week of the month!

Part 2: EMOM for 5 minutes, 5 front squats (heaviest possible with excellent form — from the racks if necessary)


10 wallballs
20 double unders
10 knees to elbows

5 rounds

WOD Fri Apr 24, 2015

Part 1: Press 3-3-3+

Part 2: In 2 minutes, perform: 250m row followed by AMRAP pushups


In 3 minutes, perform:

20 box jumps
20 pullups
AMRAP shoulder to overhead

Repeat for 3 total cycles

Rest 3 minutes between cycles

Your score is the total shoulder to overhead reps completed. It’s ok if you don’t get a lot of points, but cut down the number of box jumps and/or pullups (15 or 10) so that you at least have 30 seconds or so on the barbell each round.

Option 1: 95/65
Option 2: 75/55

Modify the pullups by doing ring rows or jumping pullups.

WOD Thu Apr 23, 2015

Part 1: Deadlift 3-3-3+


30 Russian twists (20/14) (total)
25 double unders
20 overhead walking lunges (20/14) (total)
15 kb sdhp
10 wallballs

AMRAP in 20 minutes

Option 1: 70/55
Option 2: 55/35

WOD Wed Apr 22, 2015

Part 1: Snatch or Clean and Jerk 1-1-1

Pick one, or both. Go heavy if you’d like, or stay light and practice technique.


Clean and Jerks 15/10/5
Toes to Bar 20/15/10
Laps 3/2/1

Option 1: 135/95 (round of 15); 165/115 (round of 10); 185/125 (round of 5)
Option 2: 95/65 (round of 15); 115/75 (round of 10); 135/95 (round of 5)

Modify the c/j by doing 2x kb swings
Modify the toes to bar by doing hanging knee raises or medicine ball v-ups


Snatch 15/10/5
Toes to Bar 20/15/10
Laps 3/2/1

Option 1: 115/75 (round of 15); 135/95 (round of 10); 155/105 (round of 5)
Option 2: 75/55 (round of 15); 95/65 (round of 10); 115/75 (round of 5)

Same modifications as above

You may do both versions of the workout if you’d like (the c/j and snatch) but don’t if it will make you too sore, or interfere with deadlifting on Thursday, or workouts later in the week.

WOD Tue Apr 21, 2015

Part 1: Bench Press 3-3-3+

Part 2: 3 minute AMRAP strict dips (ring, Matador, or box). Cap of 40.


Partner WOD

15 cal row
10 pushups
10 situps

AMRAP in 16 minutes

Teams of 2. Both work at the same time. While one partner rows, the other does 10 pushups and then 10 situps. If the rower gets done first, he must rest until the pushups/situps are done. If the pushups/situps partner gets done first, he rests until the rower is done. Partners switch when the round is completed.

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WOD Mon Apr 20, 2015

Part 1: Back Squat 3-3-3+

Part 2: 4 minute AMRAP strict pullups

Beat last week’s score. Cap of 50. If you got 50 last week, use the yellow belt and add some weight this week.


20 thrusters
20 burpees

2 rounds

Option 1: 115/75
Option 2: 75/55
Option 3: 30 wallballs instead of 20 thrusters

If 115/75 is too heavy but 75/55 is too light, do 95/65.

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WOD Fri Apr 17, 2015

Part 1: Press 5-5-5+

Part 2: bench press 4500 lbs (men) 2500 lbs (women) for time

4 minute time limit

Minimum weight on the barbell is 95/55 (but reduce if necessary)

Do this with a partner so you have a spotter on the bench


7 burpee box jumps
13 kb swings

AMRAP in 10 minutes

Option 1: 70/55
Option 2: 55/35

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WOD Thu Apr 16, 2015

Strength: Deadlift 5-5-5+




Modify this workout by beginning with the round of 18 or 15
Modify the pullups by doing ring rows

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WOD Wed Apr 15, 2015

Part 1: Clean 1-1-1

Full clean if you can front squat comfortably. Otherwise, do power cleans and work on front rack mobility.

Part 2: EMOM for 6 minutes

1 squat clean
1 hang squat clean
1 front squat

Heaviest possible with as close to perfect form as you are capable. This is an opportunity to practice technique, not necessarily go heavy.

Modify by doing 1 power clean, 1 hang power clean, 1 front squat.

Further modify by doing 5 kb swings and 5 kb goblet squats.


Cleans 1/3/5/7/9
Double Unders 10/20/30/40/50

Option 1: 165/115; squat cleans
Option 2: 135/95; squat or power cleans
Option 3: 95/65; squat or power cleans

Modify the cleans by doing 3x kb swings
Modify the DU by doing 2x single unders or by doing lateral jumps over the barbell

Posted in WOD

WOD Tue Apr 14, 2015

Strength: Bench Press 5-5-5+


Shoulder to Overhead
Calorie Row


Option 1: 95/65
Option 2: 75/55

Then (optional)…

50 pushups for time

Posted in WOD

WOD Mon Apr 13, 2015

Part 1 Strength: Back Squat 5-5-5+

Click here for a refresher (or primer if you’re new) on how Wendler works. Please talk to any of the trainers if you are confused. It’s important that you are using the formula and percentages properly, so if you don’t know, please ask.

There are some good smartphone apps to help calculate percentages and track your progress. Big Lifts 2 is one (and is free). I’m sure there are others.

You can also use an old-fashioned spreadsheet to figure things out. Just google “Wendler spreadsheet” or something similar and pick one that looks good to you.

If you’re brand new to lifting, there’s no need to know your one-rep max or follow this program. Just continue to do 3×10 in order to develop consistency with the mechanics of the movement. A new Wendler cycle starts every 4 weeks, so you can always jump in at the start of the next one.

Part 2 Strength: 4 minute AMRAP strict pullups

Cap of 50. No kipping under any circumstances. Do ring rows instead. And no dropping from the top. The eccentric (negative) half of the movement must be performed through full extension at the bottom. Remember what you get, or write it down.


7 deadlifts
12 toes to bar
1 lap

5 rounds

Option 1: 245/165
Option 2: 185/125
Option 3: 135/95

Modify the toes to bar by doing situps instead.


Strength is the foundation of fitness. Conditioning is easy come, easy go. But strength is forever. Moreover, the best way to improve your conditioning is by getting stronger. It doesn’t go in the opposite direction — conditioning does not help strength. Accordingly, our focus for the next several months will be on getting stronger.

The Wendler 5/3/1 strength program is perfect for CrossFit because it’s easy, it’s quick, and most importantly, it works. It’s a couple of warmup sets and then three sets of work. There’s really no reason you can’t get it done in 15-20 minutes. Those who followed it with dedication when we did it last year made amazing gains.

We are going to run Wendler uninterrupted for several months. We strongly urge you to FOLLOW THE PROGRAM. Make Wendler your priority. If you can only make it to the gym two times one week, use your time there to do Wendler. There’s no reason you can’t do both squat and press in the same day, or bench and deadlift. If you only have enough time to either lift or do the WOD, lift. If you do this, your strength numbers will go through the roof, and your conditioning will very likely follow your strength.

In addition to lifting, we are going to be doing a Part 2 strength portion on many days. This will be a chance to work on some of the higher-skill gymnastic movements discussed before, or the progressions leading to those movements. The Part 2 strength portion will be short, often in an EMOM (every minute on the minute) or other interval format. Like everything else we do, it will be modifiable so that you can do what’s best for you, depending on your level of fitness and proficiency with the movements.

We will continue to do daily conditioning WODs, which, as always, will be focused on intensity. Once a week or so we will do a longer endurance-type WOD.

There will need to be a little more structure to our WODs to get all this done in time. So athletes, please get to class on time. Get warmed up and get busy with the lifting ASAP. We need to be done with Wendler around 20-25 minutes after the class starts. The Part 2 strength will start as soon as everyone is done with Wendler, but no later than :25. The conditioning WOD will start no later than :30 or :35 like it currently does. Get there on time and get the work done. Lift hard, eat and rest well, and all the gainz will be yours.

WOD Fri Apr 10, 2015

Strength: CrossFit Total

Establish a one-rep max back squat, press, and deadlift.

If you know (through testing, not estimation) what your maxes are, there’s no need to do this. But if you haven’t had a chance to test one or more of the 4 Wendler lifts, get it done today.

If you have nothing left to test, pick one and do 3×5. Or do 3×1 power cleans.


10 power cleans
20 wallballs
30 box jumps
20 wallballs
10 power cleans

Option 1: 185/125
Option 2: 135/95

Posted in WOD

What did we Learn During the 2015 CrossFit Open?

Is CrossFit a sport, or is it a strength and conditioning system? That’s really where this conversation has to begin, but we’re going to skip that and just say “it’s both.” Unless you’re doing CrossFit in your garage, alone, and never asking another soul what their time was on the WOD, you’re playing a sport, if only just a tiny little bit. And for those of us who participate in the Open, CrossFit is definitely a sport, even if the only reason we are playing is to improve our fitness. This is why we call CrossFitters “athletes.”

BHCF has participated in every single Open, beginning in 2011. Through the first four years there were some changes, but nothing particularly dramatic. Almost every WOD was constructed in a way that almost everyone could do at least some of it, and thus continue to advance in the competition. You might not get a great score but you didn’t have to take a zero, or do it scaled — because there wasn’t even a scaled option.

For the vast majority of people, the Open WODs were great workouts that served to advance your fitness. They were primarily tests of strength and conditioning. The workouts were designed so that athletes with sufficient strength and cardio were given the opportunity to perform high-skill gymnastic movements like muscle-ups and separate themselves from others on the leaderboard who did not have those skills. But it was very clearly strength/conditioning first, skills second.

The 2015 CrossFit Open was just the opposite. The RX workouts required gymnastic skills first and foremost, from basics like toes-to-bar, to more advanced movements like chest-to-bar pullups, muscle-ups, and handstand pushups. If you had these skills (and could do them proficiently) then the RX workouts gave you an opportunity to demonstrate your strength and conditioning. If you didn’t have those skills, well then you probably struggled with the RX version, or were forced to do the scaled version. In either event, the 2015 Open was very clearly skills first, strength/conditioning second, and it’s safe to say that’s what we will see going forward.

That’s lesson #1.

You might be wondering why this matters for BHCF. We didn’t have an individual male or female even close to qualifying for regionals, and the BHCF team wasn’t close either. Why do we care about the Open at BHCF?

The Open matters because you need to have measurable goals in your training — and the Open WODs, in spite of their increased degree of difficulty, remain an excellent way to measure your progress in the development of functional fitness. You might wonder about the functionality of a handstand pushup, but I guarantee that if you can push press your bodyweight, you can do a handstand pushup. You might wonder about the usefulness of a toes-to-bar, but I promise that if you can do heavy front squats without surrendering midline stability you can get your toes to the bar. If you can do strict pullups and ring dips, you can do a muscle-up. Etc. The bottom line is that in CrossFit we are trying to improve all 10 general physical skills – we want to be strong, with good cardio of course, but we also want to be agile, with good balance and coordination. High-skill gymnastic movements are difficult but are no less functional, and are just as much a part of CrossFit as deadlifts and squats.

That’s lesson #2.

The goal of the programming at BHCF has always been to improve those 10 general physical skills, and to increase work capacity across broad time and modal domains. That is “fitness” as defined by CrossFit, and we believe wholeheartedly in the definition and the method. But like I said, those goals need to be measurable, and the Open gives us a yearly five-week opportunity to verify that our programming actually serves to advance those goals. We use benchmark workouts like Fran and Grace in much the same way. When your Grace time goes from 7 minutes to 4 minutes, that’s proof you have become more fit. When we redo the Open WODs in six months or so, we will have that same opportunity to measure our progress, in quantifiable and undeniable terms.

So while you might not have known it, our programming has been designed to maximize performance on the Open WODs. And since the Open has always been mostly about strength and conditioning, and less about high-skill gymnastic movements, we were caught somewhat unprepared this year. We all knew muscle-ups would be in the Open, but who would have guessed they would be the FIRST movement in one of the WODs? Well, now we know.

That’s lesson #1, again.

What does this mean for the future of BHCF programming? More on that tomorrow…

Posted in WOD

WOD Thu Apr 9, 2015

Strength/Skill: Snatch and/or Overhead Squat 1-1-1


20 overhead squats
40 double unders
15 overhead squats
30 double unders
10 overhead squats
20 double unders
5 overhead squats
10 double unders

Option 1: 75/55 (round of 20); 95/65 (round of 15); 115/75 (round of 10); 135/95 (round of 5)
Option 2: 95/65 all rounds
Option 3: 75/55 all rounds

Posted in WOD

WOD Wed Apr 8, 2015

750m row
50 situps
50 kb swings (55/35)
500m row
30 situps
30 kb swings
250m row
10 situps
10 kb swings

In that order.

If all rowers are occupied, you may begin your next set of situps and take a rower when one is available.

Posted in WOD

WOD Tue Apr 7, 2015

Strength: Back Squat 1-1-1

Get serious!


Front Squats


15 pushups BETWEEN rounds (60 total)

Option 1: 135/95; chest to bar pullups
Option 2: 95/65; regular pullups

Posted in WOD

WOD Mon Apr 6, 2015

Strength: Press or Bench Press 1-1-1

Testing week. Make sure you know your one-rep max in all 4 lifts (press, bench press, deadlift, back squat) by the end of the week. If you can’t make it 4 days this week, skip the WOD one day and test more than one. Feel free to do CF Total and knock out 3 in one day. In any event, get all 4 tested, and do use estimates.

If you already know your max, you can go heavy again, or do sets of 3 or 5 with lower weight.

We start Wendler next week, and in addition to that, a few changes are coming. More on that this week.


9 deadlifts
10 burpees over the bar
7 hang power cleans
10 knees to elbows
5 shoulder to overhead

4 rounds

Option 1: 155/105
Option 2: 115/75

Make sure you warmup the barbell movements in the WOD.

Posted in WOD

WOD Fri Apr 3, 2015

Strength/Skill: Snatch

Full snatch if you can overhead squat. Otherwise work on power snatch and OHS mobility.


6 snatches (full or power)
10 wallballs
14 walking overhead lunges (20/14) (total)

6 rounds

Option 1: 115/75
Option 2: 75/55

Modify the snatches by doing 12 kb swings per round.

Posted in WOD