WOD Wed Dec 17, 2014

Strength/Skill: Power Clean 3-3-3

Go for a 3 rep touch and go max. Or, work lighter on form and technique.


Power Cleans
Box Jumps (24/20)


Option 1: 135/95
Option 2: 95/65

Modify the power cleans by doing kb swings instead.

WOD Tue Dec 16, 2014

Warmup: Deadlift


Partner WOD

Option 1:

In teams of 2, perform the following:

3000m row
150 situps
Deadlift 15,000 lbs (male teams); 10,000 lbs (female teams)
500 jump rope revolutions
50 burpees

Option 2:

In teams of 2

2000m row
100 situps
100 kb swings (55/35)
250 jump rope revolution
35 burpees


Each team gets 1 barbell (or kettlebell), 1 abmat, 1 rower, and 1 jump rope.

Both partners may be working at the same time, within the equipment limitations. The work can be divided up however the team wishes.

The team can select whatever weight it wants for the deadlift, but that weight cannot be changed once the WOD starts.

The team can do double unders or single unders or both. Successful double unders count as 2 revolutions. Singles count as one.

Feel free to make hybrid options for teams that want some parts of option 1 and some parts of option 2. Talk to the trainer if you have questions.

Teammates should take some time to figure out a strategy and a way to ensure proper counting of reps.

Modify this WOD by cutting down the volume for each exercise.

WOD Mon Dec 15, 2014

Strength: Lift Something Heavy 1-1-1

Your choice. Back squat, deadlift, press, bench press. Pick one the one that feels best and get after it.

Over the next couple of weeks we will have the opportunity to retest your maxes on the 4 Wendler lifts. Make sure to write down your results so you can use them when we start back up in January.


Option 1: Cindy

5 pullups
10 pushups
15 squats

AMRAP in 20 minutes


Option 2: Hard Cindy

5 weighted pullups (35/25)
10 pushups with feet on a box (30/24)
15 squats holding a plate (45/25)

AMRAP in 20 minutes


Option 3: Cindy XXX

10 pullups
20 pushups
30 squats

5 rounds

Add 5 reps to the pullups, 10 reps to the pushups, and 15 reps to the squats in each subsequent round. So the 2nd round is 15/30/45. The third round is 20/40/60. Fourth round is 25/50/75. Fifth round is 30/60/90.

Strict 20 minute time limit on Cindy XXX. If you get all 5 rounds done, record your time on the board. If you don’t get all 5 rounds done in 20 minutes, record your rounds and reps.

WOD Fri Dec 12, 2014

Strength: Deadlift 1-1-1

Go heavy. If you go for a PR, remember what you get. We will use that number for the next Wendler cycle.


6 strict ring dips
8 deadlifts
10 toes to bar

5 rounds

Option 1: 245/165
Option 2: 185/125

Modify the ring dips by doing box dips.

WOD Thu Dec 11, 2014

Skill: Double Unders

Spend some time practicing before the WOD.


3 laps
15 hand-release pushups
30 alternating lunges (total)
60 double unders

AMRAP in 25 minutes

Apologies to the 530am class, and to the 5pm and 6pm classes, but when it’s 60 degrees in December, we’re gonna run. If you don’t want to run in the dark, row 500m per round instead. Rowing still counts for RX if it’s dark.

Modify this WOD by stopping early.

Modify the DU by doing fewer than 60 per round. If you don’t have DU at all, do 2x singles.

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WOD Wed Dec 10, 2014

Strength/Skill: Clean 1-1-1

Full clean if you are comfortable with the front squat. Otherwise, work on front rack mobility and power cleans.


3 full cleans
5 burpees
7 pullups

10 rounds

Option 1: 165/115
Option 2: 135/95

Modify the cleans by doing 7 med ball cleans or kb goblet squats per round, or by doing power cleans.

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WOD Tue Dec 9, 2014

Strength/Skill: Jerk 1-1-1

Push jerk or split jerk. Work off the racks or the blocks. PR attempts are encouraged.


1000m row, followed by:

Shoulder to Overhead
Box Jumps


AMRAP in 15 minutes

Option 1: 75/55 (round of 20); 95/65 (round of 15); 115/75 (round of 10); 135/95 (round of 5); 165/115 (round of 4); 185/125 (round of 3); 205/135 (round of 2); 225/145 (round of 1); 30/24 box
Option 2: cut back the weights on each round; 24/20 box

You can stop at whatever rep level you want, and that becomes the length of your round for the remainder of the 15 minutes. For example, if you stop at the round of 10, for the rest of the time you would do 10 shoulder to overhead (135/95) and 10 box jumps to complete a round. If you stop at the of 4, you do 4 sto and 4 bj to complete a round.

WOD Mon Dec 8, 2014

Strength: Front Squat 1-1-1

PR attempts are encouraged.


KB Swings (55/35)
Wallballs (20/14)

21/15/9/15/21 reps per round

Modify with a heavier kb, heavier wallball, and/or some or all of the situps on the GHD. Don’t use the GHD without first talking to the trainer.

WOD Fri Dec 5, 2014

Strength: Press 5 (75%) – 3 (85%) – 1+ (95%)

You may also use this time to practice snatching and overhead squatting.


Option 1

Every minute on the minute, for 10 minutes, perform:

2 full snatches (135/95)
AMRAP double unders

Your score is the total double unders completed

Option 2

15 kb swings (55/35)
20 parallette jumps (total)

AMRAP in 10 minutes

Modify Option 1 by doing power snatches or overhead squats.

Modify Option 2 by doing double unders instead of parallette jumps.

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WOD Thu Dec 4, 2014

Strength: Deadlift 5 (75%) – 3 (85%) – 1+ (95%)


3 minutes Tabata situps
3 minutes Tabata box jumps
3 minutes Tabata Russian twists (20/14)
3 minutes Tabata overhead lunges (20/14)

Tabata works like this:

For 20 seconds, do as many reps of the assigned exercise as you can; then rest 10 seconds. Repeat for 6 total intervals (3 minutes) per exercise. Your score is the LOWEST rep total for any of the 6 intervals.

You may choose the order of exercises. There is no rest (other than the 10 seconds) when you transition between exercises after each 3 minute segment.

For the lunges and Russian twists, you get one point per leg or side.

Example: Phil does box jumps first, and gets 8/9/7/6/6/4. His score for the box jumps is 4, and then he moves on to the next exercise. He gets 10 on the situps, 14 on the twists, and 16 on the lunges, so his total score is 44.

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Check your pockets! Someone at the afternoon classes lost their keys. It’s possible that someone accidentally picked them up. Please check your pockets and gym bag to see if they are there. Thanks!

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Just a reminder about parking: please do not park in front of Viking Mechanical. You can park anywhere in front of BHCF, but not beyond that. If no spots are available, please park somewhere out on the perimeter, but not in front of our neighbors. Thanks for your cooperation.

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WOD Wed Dec 3, 2014

Skill: Handstand Practice

Spend some time practicing handstands. Go for a max distance handstand walk, max effort strict handstand pushups, or max effort handstand hold against the wall. Practice handstand pushups and wall climbs. Practice the pike position with your feet on a box. Whatever is best for you. Talk to the trainer.


Option 1

3 handstand pushups
5 chest to bar pullups
7 wallballs

AMRAP in 11 minutes

Option 2

5 pullups
7 pushups
9 wallballs

AMRAP in 11 minutes

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WOD Tue Dec 2, 2014

Strength: Bench Press 5 (75%) – 3 (85%) – 1+ (95%)


21 shoulder to overhead
500m row
15 hang to overhead
500m row
9 ground to overhead
500m row

In that order.

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

Modify all the barbell movements by doing kb swings.
Modify the row by shortening the distance.

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WOD Mon Dec 1, 2014

Strength: Back Squat 5 (75%) – 3 (85%) – 1+ (95%)

After this week we are going to take a short break from Wendler. So this will be the last 1+ for a while. Make it count.


15 burpees over the bar
25 deadlifts
35 burpees over the bar
25 front squats
15 burpees over the bar

In that order.

Option 1: 225/155 (deadlift); 135/95 (front squat)
Option 2: 165/115 (deadlift); 95/65 (front squat)

For the burpees, you need to jump over the bar to complete the rep. But you are not required to FACE the bar when doing the burpee. Thus, burpee over the bar, and not bar-facing burpee.

Modify this WOD by doing kb swings for the deadlifts and kb goblet squats for the front squats. Also by doing regular burpees.

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WOD Fri Nov 28, 2014

Strength: Deadlift and/or Press 3 (70%) – 3 (80%) – 3+ (90%)

Pick one, or get after it and do both.


KB Swings (55/35)
KB Goblet Squats (55/35)


25 double unders BETWEEN rounds (100 total)

Regular schedule on Friday, including the 530am class.

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WOD Wed Nov 26, 2014

Strength/Skill: Power Clean 1-1-1


CrossFit Games Open 11.5

5 power cleans (145/100)
10 toes to bar
15 wallballs (20/14 to the 10′/9′ lines)

AMRAP in 20 minutes

You’ll feel less guilty about Thursday’s gluttony if you do this WOD. Get to the gym.

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WOD Tue Nov 25, 2014

Strength: Bench Press 3 (70%) – 3 (80%) – 3+ (90%)


4 minutes max effort row (calories)
3 minutes rest
3 minutes max effort burpee box jumps
2 minutes rest
2 minutes max effort kb clean and press (55/35)

Your score is the total REPS (including calories) accomplished

For the kb clean and press, you need to do a rep with each arm for one point. For example, you would get 10 points if you do 10 reps with each arm. You do not need to alternate right and left, however — you can do 10 reps with your right arm and then 10 reps with your left arm. You can break it up however you’d like, but you only get a point for reps done with each arm. So if you finish with 25 reps with your right arm and 20 reps with your left, your score is 20 for the kb clean and press.

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