Competition Workouts #1 and #2

Workout #1

20 deadlifts (RX: 165/115) (Scaled: 115/75)
15 burpees over the bar
20 cal row
15 deadlifts (RX: 225/155) (Scaled: 155/105)
15 burpees over the bar
20 cal row
10 deadlifts (RX: 275/185) (Scaled: 185/125)
15 burpees over the bar
20 cal row

Notes:

1. There is no open-hip requirement on the burpee, but you must jump, not step, over the bar.
2. The athlete is responsible for changing his or her own weight.
3. The rower must be reset at the start of each set.

Workout #2

RX

45 wallballs (20/14 to 10’)
35 pullups
25 box jumps (24/20)
15 barbell ground to overhead (135/95)
10 chest to bar pullups
8 strict pullups
6 bar muscle ups
4 ring muscle ups
20 pistols (20r/20l)

AMRAP in 15 minutes

Scaled

45 wallballs (20/14 to 9’)
35 jumping pullups
25 box jumps (24/20)
15 barbell ground to overhead (95/65)
10 regular pullups
20 cal bike

AMRAP in 15 minutes

Notes:

1. If you finish one full round, your score is your time.
2. Your time at the end of each movement will serve as a tie breaker.
3. Step ups are permitted.

No comments.

WOD Fri Dec 2, 2016

Part 1: Clean and Jerk 1-1-1

Then…

Clean and Jerks 1/2/3/4/5/4/3/2/1
Box Jumps 2/4/6/8/10/8/6/4/2

Option 1: 155/105
Option 2: 115/75

Then (optional)…

Benchmark row (500m/1000m/2000m) or bike sprint (30 cal for time)

No comments.

WOD Thu Dec 1, 2016

9 pushups
12 kb swings
15 ring rows or inverted rows (with barbell low on the rack)
18 kb goblet squats
21 situps

AMRAP in 20 minutes

Choose your own kb weight

Option 2: air squats instead of kb goblet squats

Then (optional)…

MWT’s Birthday Burpees

Melinda tried to keep her bday a secret. As always, the cover-up is worse than the crime. She looks around 30, right?

No comments.

WOD Wed Nov 30, 2016

Part 1: Snatch 1-1-1

Full or power.

Part 2: EMOM, for 5 minutes

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

The overhead squats are optional. Heavy or light, focus on technique.

Then…

Power Snatches
Toes to Bar

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

AMRAP in 10 minutes

Option 1: 95/65
Option 2: 75/55
Option 1+: add overhead squats to the workout (performed after the power snatches)

Modify the power snatches by doing kb swings.
Modify the toes to bar by doing hanging knee raises

No comments.

Competition on Saturday!

A few last minute details about Saturday’s competition…

1. Gym opens at 8am. First heat starts at 845am. Don’t be late.

2. Entry fee is $30 — $10 goes to food, the rest goes to prizes for winners.

3. Non-competitors can eat for $10.

4. Two workouts for everyone. Top 4 in each division (men/women/RX/scaled) qualify for the finals.

5. Hope to be done by early afternoon, with food shortly thereafter. Bring your own drinks.

It’s going to be a fun day!

No comments.

WOD Tue Nov 29, 2016

Part 1: Press or Bench Press 3×1+

Or use this time to work on push press and push jerk technique, and overhead mobility.

Then…

In 3 minutes, perform:

15 strict presses
15 burpees
AMRAP calorie row

2 rounds. Rest 3 minutes between rounds. After the 2nd round (and its 3 minutes rest), proceed into:

In 3 minutes, perform:

15 calorie row
15 burpees
AMRAP shoulder to overhead

2 rounds. Rest 3 minutes between rounds.

Your score is the total AMRAP reps accomplished.

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

Modify by reducing the reps to 10/10 if necessary to ensure that you get some points.

No comments.

WOD Mon Nov 28, 2016

Part 1: Front Squat 3×1+

Then…

9 deadlifts
12 pullups
15 wallballs

5 rounds

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

No comments.

WOD Fri Nov 25, 2016

Part 1: Athlete’s Choice

Squat, deadlift, press, or snatch are suggestions.

Then…

Wallballs
Burpees
KB Swings

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

Choose your own KB weight.

Regular schedule for the 530am, 830am, 11am, and noon classes. The 4/5/6 pm classes are cancelled.

No comments.

WOD Wed Nov 23, 2016

Part 1: Press or Bench Press 3×1+

Then…

Open 12.3

15 box jumps
12 shoulder to overhead (115/75)
9 toes to bar

AMRAP in 18 minutes

Modify the toes to bar by doing hanging knee raises.

Modify the WOD by stopping after 5 rounds.

Step ups are ok for rx.

No comments.

WOD Tue Nov 22, 2016

Part 1: Power Clean 1-1-1

Then…

9 power cleans
250m row
15 power cleans
500m row
21 power cleans
750m row

Option 1: 185/125 (round of 9); 155/105 (round of 15); 135/95 (round of 21)

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

Modify by biking 12/24/36 cals instead of rowing.

No comments.

WOD Mon Nov 21, 2016

Part 1: Back Squat 3×1+

80%-85% of your one rep max.

Then…

Angie

100 pullups
100 pushups
100 situps
100 squats

In that order.

Angie will make you pretty sore, especially the pullups. Modify accordingly, in any of the following ways:

— straight through but only 50 reps per exercise (half Angie)
— 20 rounds of 5 reps per exercise (full Angie in rounds)
— 10 rounds of 10 reps per exercise (full Angie in rounds)
— 10 rounds of 5 reps per exercise (half Angie in rounds)
— 5 rounds of 10 reps per exercise (half Angie in rounds)

Modify the pullups by doing ring rows.

No comments.

Competition Signup Deadline

There’s still some room for anyone interested in doing our competition on December 3. Please let us know ASAP if you would like to participate. Deadline for entries is Monday Nov. 28.

One comment.

WOD Fri Nov 18, 2016

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

Or use this time to work on mobility.

Then…

Deadlifts
Toes to Bar
Box Jumps

15/12/9/6/3

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

Optional work: 1 set max effort toes to bar or hanging knee raises. Done before or after the WOD.

No comments.

WOD Thu Nov 17, 2016

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

Then…

Front Rack Lunges 2/4/6/8/10/etc.
Wallballs 3/6/9/12/15/etc.
Hang Power Snatch 2/4/6/8/10/etc.

AMRAP in 10 minutes

Option 1: 95/65
Option 2: 75/55
Option 3: kb lunges; kb swings instead of hang power snatch

Then (optional)…

30 Russian twists (total)
30 mountain climbers (total)
30 second plank

AMRAP in 10 minutes

No comments.

WOD Wed Nov 16, 2016

Part 1: Push Press 3-3-3

Then…

Shoulder to Overhead 15/10/5/10/15
Situps 25/20/15/20/25
Row 350m/250m/150m/250m/350m

Option 1: 115/75
Option 2: 95/65
Option 1+: 135/95

Modify any option by biking 20/15/10/15/20 calories instead of rowing.

No comments.

WOD Tue Nov 15, 2016

Part 1: Power Clean 1-1-1

Then…

In 1 minute, perform:

3 power cleans
AMRAP pushups (even minutes) / pullups (odd minutes)

12 rounds

Rest 1 minute between rounds.

Option 1: 165/115; handstand pushups and strict pullups (rounds 1-4); ring dips and chest to bar pullups (rounds 5-8); regular pushups and regular pullups (rounds 9-12)

Option 2: 135/95; all regular pushups and pullups

You can do the pushups first or the pullups first, as long as you alternate in each subsequent round.

Just to be clear, if you do Option 1, it should look like this:

Strict Pullups
HSPU
Strict Pullups
HSPU
Chest to Bar Pullups
Ring Dips
Chest to Bar Pullups
Ring Dips
Pullups
Pushups
Pullups
Pushups

No Oly shoes if you do Option 1. They damage the walls.

No comments.

Competition Info

To answer some questions about the competition…

1. Date/Time: Saturday Dec 3. Gym opens at 8am, workouts begin around 845am.

2. Format: RX and Scaled for Men and Women. 2 workouts for everyone; a 3rd workout for the top in each gender/division.

3. Workouts: Constantly varied functional movements performed at high intensity. If you usually do Option 1 BHCF WODs, do RX. If you usually do Option 2, do Scaled. If you do something in between, do Scaled.

4. Entry Fee: TBD. It will be applied to payouts and food from Qdoba for after. Non-participants can eat for $10.

Participants from local gyms are welcome, but we may have to cap the number from each gym, depending on how many BHCF members sign up. So BHCF members, get on that and sign up ASAP. Members from other gyms, send us a Facebook message if you want to enter the competition.

Should be done by early afternoon. It’s going to be a fun day. Don’t miss out.

One comment.

WOD Mon Nov 14, 2016

Part 1: Front Squat 3×1+

Then…

15 back squats
50 double unders
15 burpees

4 rounds

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

Modify the DU by doing 2x single unders or by doing 25 lateral hops over your barbell.

No comments.

WOD Fri Nov 11, 2016

DT

12 deadlifts (155/105)
9 hang power cleans (155/105)
6 shoulder to overhead (155/105)

5 rounds

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary 20, 2009, supporting operations in OEF when his vehicle was struck by an IED. Timothy was survived by his wife Megan and one-year old son T.J.

Scale accordingly.

Last done on Sep 7, 2015.

Happy Veteran’s Day. Thanks to all who serve (past and present), and thanks to those who have made the ultimate sacrifice.

No comments.

WOD Thu Nov 10, 2016

6 kb lunges (total)
8 kb sdhp
10 pushups
12 box jumps
14 situps

AMRAP in 20 minutes

Choose your own kb weight.

No comments.