WOD Fri Sep 4, 2015

Partner Arnold

In teams of 2…

Part 1: 10 minute bench press for maximum pounds

Cap of 30 reps per teammate.

You can choose whatever weight on the bar you want, but you must use that same weight for all of your reps.

Partners may use different weights.

Example: Phil does 5 reps at 225. Ben does 5 reps at 165. Phil has 25 more reps he can use, but he must keep the weight at 225 for all of his reps. Ben also has 25 more reps he can use, but he must keep the weight at 165 for all of his reps. Phil, a BenchFit regular, finishes with 30 reps at 225 (6750 lbs total). Ben, who doesn’t really like to bench press as much as Phil does, finishes with 25 reps at 165 (4125 lbs total). The team’s final score is 10,875 lbs.

If we happen to run short on benches, do floor presses instead.

Rest 5 minutes. During the rest, put away all the bars, plates, and benches.


6 pullups
8 pushups
10 calorie row

Teammates take turns doing complete rounds.

AMRAP in 20 minutes.

Modify the pullups with jumping pullups or ring rows so that you can go unbroken for pretty much the entire workout.

No comments.

WOD Thu Sep 3, 2015

Part 1: Double Unders

Go for a consecutive PR. If you’re new to jumping rope, work to develop mastery of single unders before attempting to learn double unders.


Wallballs 30/20/10
Russian Twists 60/40/20 (total)
Double Unders 90/60/30

Modify the DU by doing 2x single unders

No comments.

WOD Wed Sep 2, 2015

Part 1: Clean and Jerk 1-1-1

Part 2: EMOM, for 5 minutes:

2 power cleans
2 jerks

Heaviest possible with good form. Touch and go on the power cleans if possible.


3 clean and jerks
6 box jumps

9 rounds

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

No comments.

WOD Tue Sep 1, 2015

15 calorie row
15 knees to elbows
15 burpees

AMRAP in 20 minutes

For every round completed, you must do 1/2 lap kb farmer’s carry, which can be done whenever you want. For example, you can start with 2 laps, which then allows you to do 4+ rounds. The only rule is that you cannot get credit for the round if you do not complete the farmer’s carry. For example, if you do 5 rounds on the WOD but only do 2 laps, your score is 4+, not 5.

All kb must be placed either 1) directly behind the back door, or 2) in front of the north garage door.

Option 1: 70/45
Option 2: 55/35; hanging knee raises instead of knees to elbows

If all rowers are occupied, do knees to elbows or farmer’s carry until a rower is available.

No comments.

WOD Mon Aug 31, 2015

25 kb swings
20 squats
15 situps
10 pushups
5 pullups

AMRAP in 20 minutes

KB swing reps decrease in each subsequent round as follows: 20/15/10/5/5/5/etc.

Option 1: 70/45; jumping squats; strict OR chest to bar pullups (or both)
Option 2: 55/35

No comments.

WOD Fri Aug 28, 2015

Part 1: 5 sets AMRAP strict weighted pullups

Minimum of 5 reps per set, and maximum of 10. If you get 10+, add more weight. If you can’t get 5, modify.

Set must be completely unbroken — any contact with the ground ends the set.

Modify in the following order: strict unweighted pullups > kipping pullups > jumping pullup, followed by flexed arm hang with slow and controlled descent > ring row, followed by flexed arm hang with slow and controlled descent. For the latter options, shoot for maximum time under tension. No bands.

For those using weight, use the yellow belts or hold a medicine ball between your feet or legs.


7 deadlifts
10 burpees
20 double unders

5 rounds

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

Make sure to warm up your deadlift before the WOD.

No comments.

WOD Thu Aug 27, 2015

Part 1: Overhead Squat 1-1-1

No need to go heavy unless you’re feeling it. Use this time primarily to work on mobility. Do some pause squats and sots presses (videos below) if you can.


10 wallballs
20 overhead lunges (20/14) (total)
10 kb swings (55/35)

AMRAP in 15 minutes

Cap of 10 rounds. If you get 10, write your time on the board.

No comments.

WOD Wed Aug 26, 2015

Part 1: Clean and Jerk 1-1-1


Clean and Jerks 9/7/5
Toes to Bar 18/14/10
Calorie Row 27/21/15

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

Do in heats to ensure access to rowers.

No comments.

WOD Tue Aug 25, 2015

Part 1: Bench Press 1-1-1

There’s still some room on the PR board. Let’s fill it up.

Part 2: Handstand Pushups

Practice the movement and its modifications. Get warmed up for the WOD.


Option 1:

15 handstand pushups
15 strict pullups
30 situps
20 ring dips
20 chest to bar pullups
30 situps
25 pushups
25 pullups
30 situps

Option 2:

5 pullups
7 pushups
9 situps

10 rounds

No comments.

CrossFit Kids!

Signups for the next cycle of CrossFit Kids at BHCF is underway! Details are as follows:

1. Week of September 14th through the week of October 24 (6 weeks)

2. Two groups: 1) pre-k (ages 5-7); 2) kids (ages 8-12)

3. Two pre-k classes per week: 1) Thursday 4 pm – 430 pm; 2) Saturday 915 am – 945 am

4. Two kids classes per week: 1) Thursday 445 pm – 530 pm; 2) Saturday 10 am – 1045 am

5. Limit of 10 per class

6. Signup sheets are posted at the gym

Let us know if you have any questions. Hope to see your kids there!

No comments.

WOD Mon Aug 24, 2015

Back Squat 1-1-1

It’s been 4+ months since we tested our back squat max. The PR board has been erased in anticipation.


10 front squats
1 lap
15 deadlifts
1 lap

3 rounds

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

No comments.

WOD Fri Aug 21, 2015

Part 1: Clean 1-1-1

Full or power, from the floor or the hang.


Hang Power Cleans
Toes to Bar


You must complete 2 laps KB farmer’s carry at some point during the WOD. You can do the laps however and whenever you want. The laps do not to be consecutive. For example, you can start and end with a lap. You can do 2 laps at the start. You can do 2 laps at the end. Etc.

Option 1: 135/95; 70/45 kb (each arm)
Option 2: 95/65; 55/35 kb (each arm)

Modify the hang power cleans by doing kb swings instead.
Modify the toes to bar by doing hanging knee raises.

No comments.

WOD Thu Aug 20, 2015

Part 1: 3rd world squat

Accumulate around 10 minutes at the bottom of a squat (click here for more information). Hold on to a band (attached to the rig) or other object if necessary. Your depth is dependent on your mobility and form. Do not exceed the depth at which you can maintain good form, in particular: 1) weight in heels, or evenly distributed across foot; 2) no butt winking and especially no rounding of the lower back; 3) torso as upright as possible.

Work to increase your depth over the course of the 10 minutes.


15 KB sumo deadlift high pulls
15 pushups
1 lap

AMRAP in 15 minutes

Add 1/2 lap (.5) to the run in each subsequent round.

Option 1: 70/45
Option 2: 55/35

No comments.

WOD Wed Aug 19, 2015

Part 1: Push Press 3-3-3

Or push jerk. Go heavy, or just practice the movement and get warmed up.


50 calorie row
75 situps
50 shoulder to overhead
150 double unders

In that order.

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

Modify the DU by doing fewer than 150, or by doing 250 single unders instead.

No comments.

WOD Tue Aug 18, 2015

Part 1: Back Squat 2-2-2-2

Go heavy.

Part 2: 3 minute AMRAP strict pullups

Cap of 35.


12 pullups
10 front squats
8 front rack lunges (total)

5 rounds

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

Modify the pullups by doing ring rows.
Modify the front squats by doing kb goblet squats.
Modify the front rack lunges by doing kb lunges.

No comments.

CrossFit Kids

Just a reminder that there’s no CF Kids this week. Information about our next cycle will be posted soon. Stay tuned!

No comments.

WOD Mon Aug 17, 2015

Part 1: Snatch 1-1-1

Go heavy, or just practice technique and get warmed up for the WOD.


Open 13.1

40 burpees
30 snatches (75/45)
30 burpees
30 snatches (135/75)
20 burpees
30 snatches (165/100)
10 burpees
AMRAP snatches (210/120)

AMRAP in 17 minutes

Modify this workout by reducing the weight for the snatch or by doing kb swings instead.

Technically the WOD calls for target burpees, but we are just going to do regular burpees instead. If you want to compare your score to 2013, make sure you jump at least 6 inches to complete the burpee.

No comments.

WOD Fri Aug 14, 2015

Part 1: Squat Clean Thruster

If you have good mobility, go as heavy as you want. Otherwise, just work on flexibility and technique.

You may also use this time to just warm up the movements for the WOD.


20 deadlifts
20 front squats
20 shoulder to overhead

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


1. There are 3 movements, but they may be combined as long as you hit the required positions. For example, you can do 20 squat cleans (thus satisfying the deadlifts and the front squats) followed by 20 shoulder to overhead. You may do 20 deadlifts followed by 20 thrusters (thus satisfying the front squats and shoulder to overhead). Finally, you may simply do 20 squat clean thrusters (thus satisfying all 3 movement positions).

2. Do this twice. Rest as much as desired between efforts. If you combined movements in any way the first time, you must do it as written above the 2nd time. Record both times on the board.

No comments.

WOD Thu Aug 13, 2015

Part 1: Jump Rope

Practice makes perfect.

Part 2: 4 minute AMRAP single unders


KB Swings
Box Jumps
Toes to Bar


50 double unders after each round (250 total)

AMRAP in 15 minutes. Cap of 5 rounds. If you get 5, write your time on the board.

Option 1: 55/35
Option 2: 45/25; situps instead of toes to bar; 75 single unders per round

If heat is a concern, modify this workout by stopping after 10 minutes or less.

No comments.

WOD Wed Aug 12, 2015

Arnold 3.0

25 calorie row
35 bench presses (1x BW for men; .75x BW for women)
45 strict pullups
55 pushups

In that order.

Your score is the number of sets it takes to complete each exercise, plus the number of pulls it takes to complete the row. The lower your score the better.


1. From the time the trainer says “go” you have 5 minutes to complete the row, and 10 minutes to complete each subsequent exercise. Everyone must be done within 35 minutes. No exceptions. Aside from that, there is no time component for this WOD.

2. For the row, you count how many pulls it takes to get to 25 calories. The fewer the better. You must get all 25 within 5 minutes. Have someone count your pulls for you if necessary.

3. For the bench, pullups, and pushups, the goal is to get all the reps in as few unbroken sets as possible. On the bench, once you rerack the bar, the set is over. On the pullups, once your hands come off the bar OR your feet touch the ground, the set is over. For the pushups, you may rest with your arms fully extended in the plank position, but once your thighs touch the ground your set is over. Also, if you stick your butt way up in the air while you are planking, your set is over.

4. Modify the bench be reducing the weight. Choose a weight that you can all the reps in no more than 10 sets.

5. Modify the pullups by kipping, by using a band, or by doing ring rows. Whatever you choose, do not take more than 10 sets to get all 45 reps.

6. Modify the pushups by using a band, or by doing them against a wall, or by using one of the kids pullup bars. Do not take more than 10 sets to get all 55 reps.

7. You aren’t required to take the full 5 or 10 minutes to complete the reps, but you may not start an exercise early. For example, if you get the row done in 3 minutes, you must rest 2 minutes before you start the bench press. If you get the bench done in 9 minutes, you must rest 1 minute before starting the pullups. Etc.

8. For the bench press, get in groups doing approximately the same weight, and make adjustments as necessary.

9. Measure your upper arm before and after the WOD. Note any increase in diameter next to your score. For inspiration, see below.

No comments.