WOD Wed Nov 12, 2018

Part 1: Snatch 3×1

Full or power.

Spend some time working on overhead squats.

Then…

Option 1:

8 power snatches
15 double unders
7 overhead squats
15 double unders
6 overhead lunges (alternating r/l)
15 double unders

AMRAP in 12 minutes. Cap of 5 rounds.

A: 95/65
B: 75/55
C: 45/35

Option 2:

12 kb swings
25 single unders
11 kb goblet squats
25 single unders
10 kb lunges (alternating r/l)
25 single unders

AMRAP in 12 minutes. Cap of 5 rounds.

A: 70/45
B: 55/35
C: 35/25

Combine options as desired.

No comments.

WOD Tue Dec 11, 2018

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

Then…

Shoulder to Overhead
Pullups

15/10/5/5/10/15

Option 1: 95/65
Option 2: 75/55
Option 1+: 115/75; rounds of 10 are chest to bar pullups and push presses; rounds of 5 are strict pullups and strict presses

Modify the pullups by doing ring rows.

Combine options as desired.

No comments.

WOD Mon Dec 10, 2018

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

Good form on all reps. Record the number of reps in your 1+ set on the board.

Then…

Cal Row or Bike
Wallballs
Burpees

3/6/9/12/15/18/21/24

AMRAP in 15 minutes. Cap of 7+24.

Option 1+: heavy wallball

Then (optional)…

20 dumbbell snatches (alternating r/l)
25 situps
20 dumbbell lunges (alternating r/l)

2 rounds

Choose your own dumbbell weight. Hold the dumbbell anywhere you want for the lunges.

No comments.

WOD Fri Dec 7, 2018

Part 1: Deadlift 3 (70%) – 3 (80%) – 3+ (90%)

Then…

10 deadlifts
15 knees to elbows
20 kb shoulder to overhead (10r/10l)
45 double unders

AMRAP in 12 minutes. Cap of 4 rounds.

Option 1: 165/115; 55/35 kb
Option 2: 135/95; 35/25 kb
Option 3: 15 kb sumo deadlift high pulls instead of deadlifts; hanging knee raises instead of knees to elbows; 2x single unders
Option 1+: 185/125

Don’t forget! Grace & Grit on Saturday, starting at 9am. Ladies, bring a friend!

And Saturday night at 6pm we are ice skating at Roosevelt Ice Arena. Adults and kids are all welcome. Come hang out with us!

Visit our Facebook page for more information about either event.

No comments.

WOD Thu Dec 6, 2018

Part 1: Press or Bench Press 3 (70%) – 3 (80%) – 3+ (90%)

Then…

15 bench presses
100m row
12 bench presses
200m row
9 bench presses
300m row
6 bench presses
400m row
3 bench presses
500m row

Option 1: 135/85
Option 2: 95/65
Option 1+: 155/95
Option BenchFit: 185/115

No comments.

Grit & Grace

This Saturday we will be hosting the Grit & Grace event at Black Hills CrossFit. The event begins at 9am, with the doors opening around 845am. This is for all ladies, not just members of BHCF. Visit our Facebook page for more information.

Open Gym will begin at noon on Saturday, and there will be no Barbell Fundamentals class this week. Sorry for any inconvenience.

Please join us for Grit & Grace!

No comments.

WOD Wed Dec 5, 2018

Part 1: Clean and Jerk 3×1

Then…

15 clean and jerks
20 burpees over the bar
10 clean and jerks
15 burpees over the bar
5 clean and jerks
10 burpees over the bar
4 clean and jerks
8 burpees over the bar
3 clean and jerks
6 burpees over the bar
2 clean and jerks
4 burpees over the bar
1 clean and jerk
2 burpees over the bar

AMRAP in 14 minutes

If you finish, your score is your time. If not, your score is the total number of reps.

Option 1: 95/65 (round of 15); 115/75 (round of 10); 135/95 (rounds of 5-1)
Option 2: 75/55 (round of 15); 95/65 (round of 10); 115/75 (rounds of 5-1)
Option 1+: 135/95 (round of 15); 155/105 (round of 10); 165/115 or more (rounds of 5-1)

No comments.

WOD Tue Dec 4, 2018

Part 1: Press or Bench Press 3 (70%) – 3 (80%) – 3+ (90%)

Then…

Pullups 10/20/30
Situps 15/30/45
Wallballs 10/20/30

End with 40/32 cal row or bike

Option 2: 15/25/35 ring rows instead of pullups
Option 1+: heavy wallball; round of 10 pullups are strict; round of 20 pullups are chest to bar

No comments.

WOD Mon Dec 3, 2018

Part 1: Back Squat 3 (70%) – 3 (80%) – 3+ (90%)

Then…

KB Swings 25/20/15/10/5
Box Jumps 20/16/12/8/4
Pushups 25/20/15/10/5

Option 1: 55/35
Option 2: 35/25
Option 1+: 70/45
Option 1++: handstand pushups 15/12/9/6/3 instead of pushups

If you want to do HSPU, but the reps are too many, reduce to 10/8/6/4/2

Then (optional)…

15 thrusters
250m row

2 rounds

Option 1: 75/55
Option 2: 45/35
Option 1+: 95/65

No comments.

WOD Fri Nov 30, 2018

Part 1: Deadlift 5 (65%) – 5 (75%) – 5+ (85%)

Then…

Front Squats
Pullups

12/9/6

Rest 2 minutes

Pullups
Burpees Over the Bar

15/12/9

Rest 2 minutes

Front Squats
Burpees Over the Bar

12/9/6

Score is total time, including rest periods.

Option 1: 95/65
Option 2: 75/55
Option 1+: 115/75 or more; chest to bar pullups

Modify the front squats by doing back squats or kb goblet squats. Modify the pullups by doing ring rows 15/12/9.

No comments.

WOD Thu Nov 29, 2018

Part 1: Press 5 (65%) – 5 (75%) – 5+ (85%)

Then…

20 situps
15 box jumps
30 Russian twists
15/12 cal row or bike
40 mountain climbers

AMRAP in 20 minutes

No comments.

Holiday Schedule

Christmas

Monday Dec 24 — classes at 530am/830am/11/noon and then Open Gym for an hour or two starting at 4pm
Tuesday Dec 24 — closed
Wednesday Dec 26 — regular schedule

New Year’s Day

Monday Dec 31 — classes at 530am/830am/11/noon and then Open Gym for an hour or two starting at 4pm
Tuesday Jan 1 — Open Gym from 11am – 1pm
Wednesday Jan 2 — regular schedule

Happy Holidays from BHCF!

No comments.

WOD Wed Nov 28, 2018

Part 1: Clean 3×1

Full or power, from the hang or the floor. Focus on form.

Then…

In no more than 10 minutes, perform:

100 wallballs

Every minute on the minute perform hang power cleans as follows:

0:00 — 5 hang power cleans (followed by wallballs)
1:00 — 5 hang power cleans
2:00 — 4 hang power cleans
3:00 — 4 hang power cleans
4:00 — 3 hang power cleans
5:00 — 3 hang power cleans
6:00 — 2 hang power cleans
7:00 — 2 hang power cleans
8:00 — 1 hang power clean
9:00 — 1 hang power clean
10:00 — end

If you finish within 10 minutes, your score is your time.

If you don’t get to 100 before time expires, your score is the number of wallballs completed.

Option 1: 135/95
Option 2: 95/65
Option 1+: 155/105; heavy wallball

No comments.

WOD Tue Nov 27, 2018

Part 1: Bench Press 5 (65%) – 5 (75%) – 5+ (85%)

Use your original training max.

Then…

Shoulder to Overhead
Toes to Bar

7/14/21/14/7

30 double unders after each round (150 total)

Option 1: 95/65
Option 2: 75/55
Option 3: hanging knee raises; 2x single unders
Option 1+: 115/75; unbroken double unders

No comments.

WOD Mon Nov 26, 2018

Part 1: Back Squat 5 (65%) – 5 (75%) – 5+ (85%)

Calculate percentages based on your original training max (1 rep max minus 10%). Stop a couple reps short of failure on the + sets.

Then…

750m row
20 deadlifts
500m row
15 deadlifts
250m row
10 deadlifts

Option 1: 185/125
Option 2: 135/95
Option 1+: 225/155
Option 1++: row 1000/750/500

Then (optional)…

60 seconds AMRAP

Wallballs
Pullups
Burpees

Perform exercises in any order.

Option 1+: heavy wallball; chest to bar pullups

No comments.

WOD Fri Nov 23, 2018

Part 1: Power Snatch and Thrusters warmup

Then…

Hope

Burpees
Power Snatches (75/55)
Box Jumps (24/20)
Thrusters (75/55)
Chest to Bar Pullups

3 rounds

Same format as Fight Gone Bad.

Modify the power snatches by doing kb swings.
Modify the thrusters by doing kb goblet squats or wallballs.
Modify the pullups by doing regular pullups or ring rows.

—-

On Friday there will be classes at 530am, 830am, 11am, and noon. The 4pm/5pm/6pm classes are cancelled.

No comments.

WOD Thu Nov 22, 2018

Option 1: Grace

30 clean and jerks (135/95)

Option 2: Isabel

30 snatches (135/95)

Option 3: Gwen

Clean and Jerk 15-12-9 unbroken

Choose your own weight. First set is 15 unbroken. Second set is 12 unbroken. Third set is 8 unbroken. Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets. Your score is the weight on the bar.

—-

Classes at 530am and 830am. All other classes are cancelled. Happy Thanksgiving from BHCF!

No comments.

WOD Wed Nov 21, 2018

Part 1: Barbell Good Morning

Light weight, if any. Focus on 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 presses (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 Tue Nov 20, 2018

Part 1: Bench Press 3×5

Then…

In 20 minutes, perform:

1500m row

followed by

8 hand-release pushups
12 situps

10 rounds

followed by

60/48 calorie row or bike

If you get it all done in under 20 minutes, note your time on the board.

If you run out of time during the calories, note how many you got.

If you run out of time on the pushups/situps, note your rounds and reps.

No comments.

WOD Mon Nov 19, 2018

Part 1: Back Squat 3×5

Short rest between sets.

Or use this time to practice hang power cleans and muscle ups.

Then…

Nasty Girls

50 air squats
7 muscle ups (ring)
10 hang power cleans (135/95)

3 rounds

Option 2: 115/75; 2x chest to bar pullups for the muscle ups
Option 3: 95/65; 2x regular pullups for the muscle ups
Option 4: 3x ring rows for the muscle ups; 2x kb swings for the hang power cleans

Modify the ring muscle ups by doing bar muscle ups.

Get to the gym this week. You’ll be happier on Thanksgiving.

Wendler resumes next week.

No comments.