WOD Thu Jan 17, 2019

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

Then…

25/20 cal row or bike
20 wallballs
15 knees to elbows

AMRAP in 18 minutes. Cap of 4 rounds.

Option 2: hanging knee raises
Option 1+: heavy wallball
Option 1++: cap of 5 rounds

No comments.

WOD Wed Jan 16, 2019

Part 1: Power Clean 3×1

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

Then…

EMOM, for 10 minutes

Hang Power Cleans 10-1
AMRAP burpees over the bar

Your score is the total burpees accomplished

Option 1: 115/75
Option 2: 95/65
Option 3: kb swings 12-3 instead of hang power cleans
Option 1+: 135/95 or more

The first minute you do 10 hang power cleans followed by AMRAP burpees. The second minute you do 9 hang power cleans followed by AMRAP burpees. Etc.

No comments.

WOD Tue Jan 15, 2019

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

Then…

Shoulder to Overhead 10/15/20/25
Pullups 10/15/20/25
Double Unders 15/30/45/60

AMRAP in 14 minutes. Cap of 4 rounds.

Option 1: 115/75
Option 2: 95/65
Option 3: 75/55; ring rows; 2x single unders

Option 1+: 155/105 and bar muscle ups (round of 10); 135/95 and strict pullups (round of 15); 115/75 and chest to bar pullups (round of 20); 95/65 and regular pullups (round of 25)

Modify 1+ by reducing the weight. For example:

135/95; 115/75; 95/65; 75/55

Or

115/75; 95/65; 75/55; 45/35

No comments.

WOD Mon Jan 14, 2018

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

Then…

250m row
15 pushups
25 air squats
500m row
25 pushups
50 air squats
750m row
35 pushups
75 air squats

Modify by reducing the reps and row distance.

Then (optional)…

Burpees
Cals (ski, row, or bike)

21/15/9

No comments.

WOD Fri Jan 11, 2019

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

Add 10 lbs to your original training max.

Then…

Wallballs
Pullups

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

5 burpees every time you break up the pullups or stop moving after you begin the set of wallballs (cap of 50 burpees)

Option 1: as written above
Option 2: ring rows
Option 1+: heavy wallball
Option 1++: muscle ups 9/8/7/6/5/4/3

There’s no burpee penalty if you do muscle ups, unless you crazy people want to self-impose them.

No comments.

WOD Thu Jan 10, 2019

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

Add 5 lbs to your max.

Then…

Partner WOD

In teams of 2, perform

10 kb shoulder to overhead (5r/5l)
15 situps
10 box jumps
20 Russian twists (20/14)
10/8 cal row or bike

AMRAP in 20 minutes

Partners take turns doing exercises. One person must complete all reps of an exercise before switching.

Choose your own kb weight. Modify the difficulty by using a heavier kb, or by doing GHD situps, or by jumping on the box, or by using a taller box, or by using a heavy wallball, or by doing all of the above.

Option Lone Wolf: do it alone

No comments.

WOD Wed Jan 9, 2019

Part 1: Clean and Jerk 3×1

Full or power. Focus on form.

Then…

250m row
18 clean and jerks
250m row

Then…

9 clean and jerks
500m row
9 clean and jerks

Rest about 5 minutes between parts. Write your time for each part on the board.

Option 1: 135/95
Option 2: 95/65
Option 1+: 155/105

No comments.

WOD Tue Jan 8, 2019

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

Add 5 lbs to your original training max (1 rep max minus 10%). Stop a couple reps short of failure on the + sets.

If you don’t know your one rep max, estimate on the light side. Talk to the trainer if you have any questions.

Then…

KB Swings 25/20/15/10/5
Pushups 25/20/15/10/5
Double Unders 50/40/30/20/10

Option 1: 55/35
Option 2: 35/25
Option 3: box pushups; 2x single unders
Option 1+: 70/45; double unders 75/60/45/30/15

No comments.

Schedule for Saturday Jan 12

Due to the Resolution Weightlifting Meet, Open Gym for Saturday will be cancelled. The meatlocker will be available for those who want to a workout in, but space will be limited. Sorry for the inconvenience.

It’s not too late to participate in the meet though! Although you can no longer sign up online, walk-ins will be welcome at the door. Do it! Check our Facebook page for more information.

No comments.

WOD Mon Jan 7, 2018

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

Add 10 lbs to your original training max (1 rep max minus 10%). Stop a couple reps short of failure on the + sets.

If you don’t know your one rep max, estimate on the light side. Talk to the trainer if you have any questions.

Then…

4 front squats
5 toes to bar
6 burpees over the bar

10 rounds

Option 1: 135/95
Option 2: 95/65
Option 3: 7 kb goblet squats instead of front squats; 8 situps instead of toes to bar
Option 1+: 155/105

Then (optional)…

In 4 minutes, perform

10/8 cal row
10 kb swings

3 rounds

Followed by AMRAP cal row, bike, or ski

Score is total AMRAP cals

No comments.

WOD Fri Jan 4, 2018

Jack

10 shoulder to overhead (115/75)
10 kb swings (55/35)
10 box jumps (24/20)

AMRAP in 20 minutes

The barbell and kb should be light. Reduce weight accordingly.

Modify by stopping after 5 or 6 rounds.

Last done on Feb 20, 2012.

No comments.

WOD Thu Jan 3, 2019

Part 1: Deadlift or Back Squat 4×5

Or use this time to practice the movements in the workout.

Then…

20 deadlifts
40 pullups
60 wallballs (20/14)
80 situps
100 double unders
500m row

Option 1: 185/125
Option 2: 135/95; ring rows; 2x single unders
Option 1+: 245/165 or more; heavy wallball

Modify by breaking into rounds — 4 rounds of 5, 10, 15, 20, and 25 reps, with the 500m row at the end.

Last done on Dec 27, 2011. That’s right, seven years ago.

No comments.

WOD Wed Jan 2, 2019

Part 1: Clean and Jerk 3×1

Full or power.

Then…

CrossFit Baseline 2.0

45 cal row or bike
35 wallballs
25 toes to bar
15 burpee pullups
5 clean and jerks

Option 1: 165/115; full clean and jerk (squat clean to thruster ok); chest to bar pullups
Option 2: 135/95
Option 3: 95/65

Modify the toes to bar by doing hanging knee raises.

Modify the burpee pullups by doing 15 burpees and 15 jumping pullups or ring rows.

Repeat as desired.

Record your time somewhere so that you can gauge your progress when we repeat this workout later in the year.

No comments.

WOD Mon Dec 31, 2018

Open 15.5

Row (cals)
Thrusters

27/21/15/9

Option 1: 95/65
Option 2: 65/45
Option 3: wallballs instead of thrusters

Or…

Open 16.5

Thrusters
Burpees over the bar

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

Option 1: 95/65
Option 2: 65/45
Option 3: wallballs instead of thrusters

On Monday, there will be classes at 530am, 830am, 11am, and noon, and Open Gym for an hour or two starting at 4pm.

On Tuesday, there will be Open Gym from from 11am – 1pm.

Happy New Year from BHCF!

No comments.

WOD Fri Dec 28, 2018

Part 1: Clean and Jerk 1-1-1

Or practice the movements in the workout.

Then…

Williams

12 deadlifts
9 hang power cleans
6 front squats
3 shoulder to overhead

5 rounds

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

No comments.

WOD Thu Dec 27, 2018

Cindy

5 pullups
10 pushups
15 squats

AMRAP in 20 minutes

Modify the pullups by doing ring rows.

Or…

Mary

5 handstand pushups
10 pistols (alternating right and left)
15 pullups

AMRAP in 20 minutes

Or…

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.

No comments.

WOD Wed Dec 26, 2018

Part 1: 4 minutes AMRAP single unders

In addition, use this time to practice double unders.

Then…

Annie with the Rows

Double Unders 50/40/30/20/10
Situps 50/40/30/20/10
Row 500m/400m/300m/200m/100m

Option 2: 2x single unders

No comments.

WOD Mon Dec 24, 2018

Fran

Thrusters (95/65)
Pullups

21/15/9

Or…

Grace

30 clean and jerks (135/95)

Or…

Frace

21 thrusters (95/65)
21 pullups
10 clean and jerks (135/95)
15 thrusters
15 pullups
10 clean and jerks
9 thrusters
9 pullups
10 clean and jerks

You may use two barbells if you do Frace.

Modify the barbell movement by reducing the weight. Modify the pullups by doing ring rows. Modify the thrusters by doing wallballs 30/20/10.

On Monday we will have classes at 530am, 830am, 11am, and noon, along with Open Gym for an hour or two beginning at 4pm.

On Tuesday the gym is closed.

Merry Christmas from Black Hills CrossFit!

No comments.

WOD Sat Dec 22, 2018

Option 1: 12 Days of Christmas

1 thruster
2 shoulder to overhead
3 hang power cleans
4 deadlifts
5 dips
6 wallballs
7 toes to bar
8 burpees
9 kb swings
10 pushups (or handstand pushups)
11 pullups
120 double unders (or 240 single unders)

Option 1: 155/105; 70/45 kb
Option 2: 115/75; 55/35 kb

Option 2: 12 Days of BenchFit

1 bench press
2 deadlifts
3 back squats
4 dips
5 strict pullups
6 box jumps
7 knees to elbows
8 pushups
9 cal row
10 hang power cleans
11 bench press
12 deadlifts

Choose your own weights. Use multiple bars if space allows.

No comments.

WOD Fri Dec 21, 2018

Option 1: Diane

Deadlifts (225/155)
Handstand Pushups

21/15/9

Modify the HSPU by doing 35/25/15 regular pushups

Option 2: Christine

500m row
12 deadlifts (bodyweight)
21 box jumps

3 rounds

No comments.