WOD Wed Feb 10, 2016

5 strict pullups
10 wallballs
20 Russian twists (total)

AMRAP in 20 minutes

You must run 1 lap (or row 150m) for every round completed. The run/row can be done at any time, but you do not get credit for the round if the run is not completed. For example, if you do 5 rounds and only run 4 laps, your score is 4.

Modify the strict pullups by doing jumping pullups with a controlled descent. Or by decreasing the reps per round.

No comments.

WOD Feb 9, 2106

Part 1: Snatch 1-1-1

Full or power.

You may also use this time to work on overhead squats and mobility.

Part 2: EMOM, for 5 minutes

3 position snatch (high hang > hang > floor) + 2 overhead squats

Focus on form over weight. If OHS is a limiting factor, drop the bar after the snatch and do 5 PVC OHS.

Then…

Power Snatch 1/2/3/4/5/6/7/8
Toes to Bar 1/3/5/7/9/11/13/15

AMRAP in 12 minutes

Cap of 8 rounds. If you get 8, record your time instead of your rounds/reps.

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

No comments.

WOD Mon Feb 8, 2016

Part 1: back squat AND press (or bench press) 3 or 4 sets of 5 reps at 90% of your 5 rep max

Then…

1 minute calorie row
1 minute rest
1 minute pushups
1 minute rest
1 minute front squats
1 minute rest

3 rounds

Your score is the total reps accomplished.

Choose your own weight for the front squats. Do no fewer than 10-15 and no more than 20-25 front squats per round.

Sub the assault bike for the rower if you hate yourself.

No comments.

WOD Fri Feb 5, 2016

Part 1: establish a 5 rep max back squat AND press (or bench press)

Then…

30 box jumps
25 hang power cleans
20 front-rack lunges (total)
25 shoulder to overhead
30 cal row

In that order.

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

No comments.

WOD Thu Feb 4, 2016

Part 1: Athlete’s Choice

Deadlifts or snatches are suggestions. You may also use this time to work on a weakness, a skill, or mobility.

Then…

KB Sumo Deadlift High Pulls
Hand-Release Pushups

3/6/9/12/etc.

25 double unders after each round

AMRAP in 13 minutes

Choose your own weight for the kb.

No comments.

WOD Wed Feb 3, 2016

Part 1: back squat AND press (or bench press) 2×5 at 80% of Monday’s work weight

You may also use this time to practie the movements in the WOD.

Then…

Option 1

Squat Clean Thrusters 5/10/15
Pullups 10/20/30

Use a moderate to heavy weight for the squat clean thrusters, with consistently good form.

Or…

Option 2

Clean and Jerks 5/10/15
Pullups 10/20/30

Again, moderate to heavy with good form. Choose Option 2 if front rack mobility is an issue.

Record your time and barbell weight on the board.

No comments.

WOD Tue Feb 2, 2016

In 5 minutes, perform:

500m row
25 kb swings
AMRAP burpees

Rest 5 minutes

3 rounds

Your score is the total burpees accomplished.

Choose your own weight for the kb.

No comments.

WOD Mon Feb 1, 2016

Part 1: back squat AND press (or bench press) 3 or 4 sets of 5 reps at 90% of your 5 rep max

Then…

9 wallballs
15 knees to elbows
12 wallballs
25 situps
15 wallballs
30 second plank (on elbows)

2 rounds

Modify the knees to elbows by doing hanging knee raises.

No comments.

WOD Fri Jan 29, 2016

Part 1: establish a 5 rep max back squat AND press (or bench press)

You may also use this time to work on overhead squats.

Then…

15 overhead squats
35 box jumps
15 overhead squats
55 situps
15 overhead squats
45 pushups

In that order.

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

Modify the OHS by doing front or back squats instead.

No comments.

WOD Thu Jan 28, 2016

Part 1: Athlete’s Choice

If you want to lift, deadlift. Otherwise, pick a weakness and work on it.

Then…

15 deadlifts
3 laps or 500m row
75 double unders

3 rounds

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

Modify the deadlifts by doing kettlebell sumo deadlift high pulls.

Modify the DU by doing 2x single unders.

Sorry early and late classes, but when it’s in the 50s in January we gotta run.

No comments.

WOD Wed Jan 27, 2016

Part 1: back squat AND press (or bench press) 2×5 at 80% of Monday’s work weight

If you didn’t lift on Monday, you can go heavier than suggested.

Then…

KB Swings
Wallballs
Toes to Bar

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

AMRAP in 15 minutes

Choose your own weight for the KB.

Modify the toes to bar by doing hanging knee raises or situps.

No comments.

WOD Tue Jan 26, 2016

Part 1: Clean and Jerk 1-1-1

Then…

In 2 minutes, perform:

Power Cleans 2/4/6/8/10
Shoulder to Overhead 10/8/6/4/2
AMRAP calorie row

Rest 2 minutes

5 rounds

Choose your own weight for the barbell. Go as heavy as possible with good form for all reps. Choose a weight that allows for a substantial amount of time on the rower.

Record your barbell weight and calories rowed on the board.

Just to be clear, the first round is 2 power cleans and 10 shoulder to overhead. The second round is 4 power cleans and 8 shoulder to overhead. The fifth round is 10 power cleans and 2 shoulder to overhead.

No comments.

The CrossFit Open!

The Open begins in a month!

BHCF has done the Open every year since it began, in 2011. This will be our 6th year. For those who were around in years past, the Open needs no explanation. For those who are new: the Open is a 5 week, worldwide CrossFit competition. Formally it is the first round of the CrossFit Games. The top performers (individual and team) in the Open qualify for Regionals, and the top there qualify for the Games.

As good as some of our athletes are, no one from BHCF is likely to qualify for Regionals, nor are we likely to qualify as a team either. So why do we do it?

We do the Open because it’s a lot of fun. The atmosphere at the gym on Saturdays during the Open is awesome — lots of people trying their hardest, giving it their best, with everyone cheering them on.

We do the Open because it’s inspirational. The workouts will likely be challenging. You may be asked to do something you haven’t done before, or didn’t think you could do. You will be surprised by what you can accomplish, and your effort will inspire others.

We do the Open because it’s a way to measure our progress from year to year. The workouts are excellent benchmarks to see how far we’ve come.

But mostly we do the Open because it brings us together. We endure the same difficult workouts together, talk about strategies, and recognize our successes. And when it’s all said and done, as spring approaches and the weather starts to turn warmer, we have a BBQ to celebrate our achievement.

Watch the short video below for a good summary of the Open. Click here to register. Talk to any trainer if you have any questions. Everyone is encouraged to participate, regardless of how long you’ve been doing CrossFit.

No comments.

WOD Mon Jan 25, 2016

Part 1: back squat AND press (or bench press) 3 or 4 sets of 5 reps at 90% of your 5 rep max

Then…

Front Squats
Burpee Pullups

10-1

Option 1: 135/95; chest to bar pullups
Option 2: 95/65; regular pullups
Option 3:

Front Squats
Burpees
Ring Rows or Jumping Pullups

10-1

No comments.

WOD Fri Jan 22, 2016

Part 1: establish a 5 rep max back squat AND press (or bench press)

Do both, or pick one.

Then…

Wallballs 3/6/9/12/15/18/21/24
Double Unders 10/20/30/40/50/60/70/80

AMRAP in 10 minutes. Cap of 8 rounds. If you get 8, record your time instead of your rounds/reps.

Modify the DU by doing parallette jumps or 2x single unders, or by decreasing the number of DU per round. For example: 5/10/15/20/etc. or 3/6/9/12/15/etc.

No comments.

WOD Thu Jan 21, 2016

Part 1: Snatch 1-1-1

Full or power, from the hang or the floor.

Part 2: EMOM, for 5 minutes

3 position snatch (floor > hang > high hang)

If you’re uncomfortable with hang snatches, do all reps from the floor.

Then…

3 power snatches
6 pullups

10 rounds

Option 1: 115/75; chest to bar pullups
Option 2: 75/55; regular pullups
Option 3: 6 kb swings instead of 3 power snatches; ring rows instead of pullups

No comments.

WOD Wed Jan 20, 2016

Part 1: back squat AND press (or bench press) 2×5 at 80% of Monday’s work weight

Then…

Pushups
Situps
Box Jumps

25/20/15/10/5

No comments.

WOD Tue Jan 19, 2016

Part 1: Clean 1-1-1

Full or power, from the hang or the floor.

Part 2: EMOM, for 5 minutes

3 position clean (floor > hang > high hang)

Note that this is the reverse order from what we usually do. Do not compromise form for weight.

Then…

25 burpees
25 deadlifts
50 toes to bar
25 hang power cleans
25 burpees

In that order

Option 1: 225/155 (deadlift); 135/95 (hang power clean); burpees over the bar
Option 2: 165/115 (deadlift); 95/65 (hang power clean); regular burpees

Modify the toes to bar by doing hanging knee raises or situps.

No comments.

WOD Mon Jan 18, 2016

Part 1: back squat AND press (or bench press) 3 or 4 sets of 5 reps at 90% of your 5 rep max

Do both if you have the time and inclination. You’re also free to do just one, and spend the remaining time working on thrusters and front rack mobility.

Then…

3 thrusters
4 calorie row
6 thrusters
8 cal row
9 thrusters
12 cal row
12 thrusters
16 cal row
15 thrusters
20 cal row
18 thrusters
24 cal row

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

No comments.