Saturday Schedule

Don’t forget that the Nick and Ryan Hero WOD is this Saturday at 9am. Open Gym and the Kids Class that day are canceled.

Please join us on Saturday to honor Nick and Ryan.

No comments.

WOD Wed July 29, 2015

Part 1: establish a 5 rep max back squat

After a couple of warmup sets, do 2-3 work sets up to a max. Remember what you get.


In 2 minutes, perform:

8 front squats
AMRAP calorie row

5 rounds

Rest 2 minutes between rounds

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

No comments.

WOD Tue July 28, 2015

Part 1: Barbell Good Morning

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


Half Filthy Fifty

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

Option 2: do the whole thing if you’d like

One comment.

WOD Mon July 27, 2015

Part 1: Clean and Jerk 1-1-1


Clean and Jerks 10/8/6/4/2

After each round, perform:

10 pullups (50 total)
15 pushups (75 total)
20 squats (100 total)

Option 1: 165/115
Option 2: 115/75

One comment.

Important Announcement

Dear Parents,

There have been too many close calls with kids leaving the kids area and nearly getting hurt. From barbells to kettlebells to jump ropes, there are just too many dangerous things going on outside of the kids area for kids to be running around unsupervised. No one wants to see a kid get hurt. No one wants to be involved in a kid getting hurt. We’re lucky it hasn’t happened yet, and we are adamant that it will not happen in the future.

Accordingly, going forward we must strictly enforce the following rule: kids must remain in the kids area, or in the chairs in front of the kids area, at all times.

If your child needs to use the bathroom, or wants a drink, you must escort your child to the bathroom or the water fountain and then back to the kids area.

It is your responsibility as a parent to ensure that your kids do not leave the kids area. It is not the trainer’s job or other any other parents’ job to keep your child safe. This is why we have a kids area, and in the future there will be zero tolerance for violation of the rule. We apologize for any inconvenience, but it is essential to make sure everyone (kids and adults) stays safe. Let us know if you have any questions.

No comments.

WOD Fri July 24, 2015

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

Part 2: 2 minute AMRAP shoulder to overhead (95/65)

Cap of 45. If you get all 45, record your time instead of your reps. Reduce the weight if necessary so that you get at least 25-30 reps.

Don’t get sloppy chasing reps. Good form from start to finish.


Knees to Elbows


No comments.

WOD Thu July 23, 2015

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

Part 2: 1 mile run

10 minute cap. Run to the Rapid Fire mailbox if you’re sure you’ll be sub 10. Otherwise, run laps. Modify by doing a 2k row, or just saying no.


10 kb sumo deadlift high pulls
10 kb box step ups (5r/5l)
10 kb walking lunges (total)

AMRAP in 8 minutes

Jonny K./Paula M. RX: 70/55

Everyone else modify accordingly. Unweighted step ups and lunges may be appropriate.

No comments.

WOD Wed July 22, 2015

Part 1: Snatch and/or Overhead Squat 1-1-1

Go heavy, or stay light and practice mobility and technique.


Overhead Squats 15/12/9/6/3
Burpees 15/12/9/6/3
Calorie Row 5/10/15/20/25

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

Do this WOD in heats if necessary to ensure immediate access to a rower.

Modify by reducing the calories to 3/6/9/12/15.

No comments.

WOD Tue July 21, 2015

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

Go hard or go home.


1 lap
9 pushups
12 kb swings
15 situps

AMRAP in 15 minutes

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

One comment.

Nick and Ryan Hero WOD

On Saturday August 1, BHCF will be holding the 2nd 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 and the CF Kids class on August 1 are cancelled. Sorry for any inconvenience.

No comments.

WOD Mon July 20, 2015

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

This is the last week of Wendler for a while. Get serious on the 1+. See the video below for further instructions.

Part 2: double under practice

5 minutes to establish consecutive unbroken double unders PR. Who will be the first at BHCF to get 200?


Front Squats


50 double unders BETWEEN rounds (100 total)

Option 1: 135/95; strict pullups (round of 9); chest to bar pullups (round of 15); regular pullups (round of 21)
Option 2: 95/65; all regular pullups

Modify the DU by doing fewer than 50 per round, by doing 2x single unders, or by doing lateral hops over the barbell.

One comment.

WOD Fri July 17, 2015

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

Part 2: 800m run

5 minute cap. Rest between Part 2 and the WOD.


35 pullups
35 box jumps
35 thrusters

In that order.

Option 1: 95/65
Option 2: 75/55
Option 3: kb swings instead of thrusters

Be sure to take some time to warm up for thrusters or kb swings.

No comments.

WOD Thu July 16, 2015

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

Part 2: L-sit practice

In 3 minutes, accummulate as much time as possible in an L-sit with good form.

Use parallettes or boxes. Watch the video below for scaling options.


30 second plank (on elbows)
20 mountain climbers (total)
10 situps
20 Russian twists (20/14) (total)
30 flutter kicks (total)

AMRAP in 15 minutes

No comments.

WOD Wed July 15, 2015

Part 1: Clean 1-1-1

Full or power, depending on your front rack mobility.

Part 2: EMOM, for 5 minutes

3 hang cleans

Full or power. No need to go heavy. Focus on form.


Cleans 3/5/7/9/7/5/3
Burpees 3/6/9/12/9/6/3

Option 1: 135/95; full cleans; burpees over the bar
Option 2: 95/65; power cleans; regular burpees

No comments.

Quote of the Day

“You know, it’s not that I care about [the sport of] powerlifting specifically. I care more about people getting stronger physically because I have seen such a huge improvement in myself because of my pursuit of strength. If I can share that, and get others to start making it part of their lives too, then it’s just one small piece of good I’ve contributed to the world in making it a better whole. My physical strength has given me more than a pretty good powerlifting total — it’s given me a whole new life. It has positively infected other aspects of my life I had never imagined.

And for that, I’m eternally grateful of the barbell.”

— Cody Lefever, competitive powerlifter, trainer, and United States Marine

No comments.

WOD Tue July 14, 2015

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


Partner WOD

7 shoulder to overhead
10 calorie row
8 hand-release pushups

AMRAP in 20 minutes

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

Teams of 2. Partners take turns doing full rounds. While one partner is working, the other is resting.

You do not need to reset your rower between rounds, and you may use the rower to keep track of your team’s rounds, assuming you are able to complete the round before the rower turns off. If not, use a whiteboard.

One comment.

WOD Mon July 13, 2015

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

Part 2: 3 minute AMRAP strict pullups

Cap of 35. Add weight if necessary. Modify by doing ring rows.


12 wallballs
9 toes to bar
6 deadlifts

5 rounds

Option 1: 225/155
Option 2: 165/115

Modify the toes to bar by doing hanging knee raises.

Make sure to warm up the deadlift before starting the WOD.

No comments.

WOD Fri July 10, 2015

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

Add 5 lbs to your adjusted one rep max.

Part 2: 2.5 minutes AMRAP strict dips (ring, matador, or box)

Cap of 40. No kipping.


KB Swings


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

No comments.

WOD Thu July 9, 2015

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

Add 10 lbs to your adjusted one rep max.


10 box jumps
15 kb sdhp
20 situps
1 lap

AMRAP in 16 minutes

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

No comments.

WOD Wed July 8, 2015

Part 1: Clean 1-1-1

Full or power.

Part 2: EMOM, for 5 minutes

1 clean
2 hang cleans

Full or power. No need to go heavy. Focus on form.


5 wallballs
3 pullups
1 clean (full or power)

20 rounds

Option 1: 205/135; chest to bar pullups
Option 2: 165/115; regular pullups

Modify the pullups by doing jumping pullups or ring rows.

If you are new to CrossFit, modify this workout by limiting the rounds to 10 or 15. Talk to the trainer about this before starting the WOD.

Be sure to use a whiteboard for this WOD to keep track of your rounds. No estimating or guessing.

No comments.