WOD Thu July 28, 2016

Part 1: Back Squat or Front Squat 3-3-3

Then…

3 laps
20 back squats
10 burpee pullups

3 rounds

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

No comments.

WOD Wed July 27, 2016

Part 1: Bench Press 3-3-3

Then…

500m row
15 bench presses

3 rounds

Option 1: 155/95
Option 2: 115/65

Do this workout in heats so that everyone has a spotter for the bench press.

Last done on Oct 17, 2014.

No comments.

WOD Tue July 26, 2016

Part 1: Clean and Jerk 1-1-1

Full clean if you have good front rack mobility. Otherwise do power cleans, but spend some time working on the front rack position.

Part 2: EMOM, for 5 minutes

3 position clean (high hang > hang > floor) + 2 jerks

Squat cleans if possible. Go light if you want to save it for the WOD.

Then…

CrossFit Open 11.3

Squat Clean and Jerk (165/110)

AMRAP in 5 minutes

You get 1 point for the clean, and 1 point for the jerk.

You may do a squat clean thruster. You may also do a power clean followed by a front squat, followed by any version of shoulder to overhead.

Modify by doing the following:

5 kb swings
5 kb goblet squats
5 kb clean and press (each arm)

AMRAP in 5 minutes

Then (optional)…

Benchmark Row (500m/1000m/2000m/5000m)

No comments.

WOD Mon July 25, 2016

Part 1: Barbell Good Morning

Light weight, if any. The focus is on practicing hinging at the hip. See the videos below.

Then…

Filthy Fifty

50 box jumps (24/20)
50 jumping pullups
50 kb swings (35/25)
50 walking lunges (total)
50 knees to elbows
50 push press (45/35)
50 good mornings (45/35)
50 wallballs (20/14)
50 burpees
50 double unders

Option 2: Half Filthy Fifty (do 25 reps of everything)

No comments.

WOD Fri July 22, 2016

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

Then…

1 lap kb farmer’s carry
10 barbell ground to overhead
15 box jumps

3 rounds

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

No comments.

WOD Thu July 21, 2016

Part 1: 3 minute AMRAP bench press

Choose your own weight. Men shoot for bodyweight; women .75 of bodyweight. Pick something that you can get at least 10-15 times, with a cap of 30. Use a spotter. Record your weight on the board, along with your reps.

Then…

2 laps
50 kb swings (55/35)
2 laps
25 knees to elbows
2 laps
50 pushups
2 laps
25 knees to elbows
2 laps

In that order.

Use a heavier kb if you want.

Modify the run by doing 1 lap instead of 2.

No comments.

WOD Wed July 20, 2016

Part 1: Paused Back Squat 3-3-3-3

2-3 second pause at the bottom. Below parallel if possible but only if good form is maintained. If form deteriorates at full depth, reduce the range of motion. Work to keep the torso as upright as possible. Make sure there’s no butt winking. Ask the trainer if you have any questions.

Then…

In 2 minutes, perform:

15 wallballs
20 situps
AMRAP calorie row

5 rounds

Rest 2 minutes between rounds

Your score is the total calories rowed

No comments.

WOD Tue July 19, 2016

Part 1: Clean 1-1-1

Full clean if you can. Otherwise, do power cleans, but work on front-rack mobility.

Part 1: EMOM, for 5 minutes

3 position clean (high hang > hang > floor) + 2 front squats

As heavy as possible with excellent form.

Then…

Squat Cleans
Pullups

15/12/9/6/3

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

Modify the squat cleans by doing power cleans
Modify the pullups by doing ring rows

No comments.

WOD Mon July 18, 2016

Part 1: Press 3-3-3

Or you may use this time to practice double unders.

Then…

3 shoulder to overhead
6 burpees over the bar
5 double unders

AMRAP in 14 minutes

Add 5 double unders in each subsequent round

Option 1: 155/105 (rounds 1-7), 135/95 (rounds 8-14), 115/75 (round 15+)

Option 2: 135/95, 115/75, 95/65

Modify the DU by doing 2x single unders

No comments.

WOD Fri July 15, 2016

Part 1: Clean 1-1-1

Full or power, from the floor or the hang.

Then…

15 toes to bar
20 wallballs
10 hang power cleans
15 toes to bar
20 wallballs
15 hang power cleans
15 toes to bar
20 wallballs
20 hang power cleans

Option 1: 155/105 (round of 10); 135/95 (round of 15); 115/75 (round of 20)
Option 2: 135/95 (round of 10); 115/75 (round of 15); 95/65 (round of 20)

No comments.

3rd Annual Nick and Ryan Hero WOD

On Saturday July 30, BHCF will be holding the 3rd Annual Nick and Ryan Hero WOD to honor fallen Rapid City Police Officers Nick Armstrong and Ryan McCandless, who were killed in the line of duty in August of 2011. All local military and law enforcement (and of course all BHCF members) are invited to join us for the workout, or just to share in the tribute to Officers Armstrong and McCandless.

The gym will open at 845am, with the first heats hopefully getting underway around 9am. Trainers will be there to help instruct those unfamiliar with CrossFit or the exercises in the workout. The workout can be modified so that everyone can participate, regardless of fitness or level of experience.

Open Gym on July 30 is cancelled. Sorry for any inconvenience.

No comments.

WOD Thu July 14, 2016

Part 1: Overhead Squat 1-1-1

Then…

In 1 minute, perform:

5 overhead squats
AMRAP situps/double unders (alternating rounds)

10 rounds

Rest 1 minute between rounds.

Record two scores: your total situps, and your total double unders.

Choose a moderate weight for the OHS. Each round should be unbroken.

You can start with the situps or double unders, as long as you alternate in each subsequent round, and finish with 5 rounds of each.

No comments.

WOD Wed July 13, 2016

Part 1: Bench Press 3-3-3

Part 2: 3 minute AMRAP hand-release pushups

Cap of 75. If you get 75, write your time on the board.

Then…

KB Swings
Burpee Box Jumps

10-1

Option 1: 70/45 kb; 30/24 box
Option 2: 55/35 kb; 24/20 box

No comments.

WOD Tue July 12, 2016

Part 1: Deadlift 3-3-3

Then…

Deadlifts 3/6/9/12/15
Pullups 5/10/15/20/25
Laps 2/2/2/2/2

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

Modify the pullups by doing ring rows
Modify the run by rowing 300m per round instead

No comments.

WOD Mon July 11, 2016

Part 1: Back Squat 5-5-5

Then…

Front Squats
Shoulder to Overhead
Calorie Row

21/15/9

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

No comments.

WOD Fri July 8, 2016

Strength/Skill: Snatch and/or Clean and Jerk

Or just practice the movements in the WOD.

Then…

10 barbell ground to overhead
10 squat cleans
10 hang power cleans
10 front squats
10 shoulder to overhead
10 back squats
10 deadlifts
10 barbell ground to overhead

In that order. One barbell per athlete.

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

We last did this WOD on Jan 2, 2015.

No comments.

WOD Thu July 7, 2016

Partner WOD

2000m row
500 jump rope revolutions
150 pushups
150 kb swings (55/35)
150 Russian twists (20/14) (total)

Each team gets one rower, one kb, and one wallball. Guy/girl teams can have two kbs, two wallballs, and two jump ropes, but only one may be in use at a time.

Both partners may be working at the same time. There is no requirement that partners do equal work. The work may be divided however the team wishes.

No comments.

WOD Wed July 6, 2016

Part 1: Press or Bench Press 5-5-5

Then…

1 lap kb farmer’s carry, followed by:

5 pullups
10 situps
5 box jumps

AMRAP in 5 minutes

3 rounds. Rest 5 minutes between rounds.

Your score is the total REPS accomplished.

Option 1: 70/45 kb each arm; chest to bar pullups; 30/24 box
Option 2: 55/35 kb each arm; regular pullups; 24/20 box

The farmer’s carry is only done once per round.

No comments.

CrossFit Kids Summer Session!

Better late than never! Below is information about our summer CrossFit Kids session. Signup sheets are posted in the gym. Let us know if you have any questions!

— July 14 through August 18 (6 weeks)
— classes will be held on Thursdays
— ages 5-7 will meet from 5pm – 6pm
— ages 8-12 will meet from 6pm – 7pm
— $60 for the first child; $40 for the 2nd child
— each class is limited to 10 kids

Sign up soon! We start next Thursday.

One comment.

CrossFit Kids Summer Session!

Better late than never! Below is information about our summer CrossFit Kids session. Signup sheets are posted in the gym. Let us know if you have any questions!

— July 14 through August 18 (6 weeks)
— classes will be held on Thursdays
— ages 5-7 will meet from 5pm – 6pm
— ages 8-12 will meet from 6pm – 7pm
— $60 for the first child; $40 for the 2nd child
— each class is limited to 10 kids

Sign up soon! We start next Thursday.

No comments.