WOD Fri Aug 1, 2014

Strength: 3 sets of max effort handstand pushups OR ring dips OR regular pushups

Or do one max effort set of each, in the order listed above. No kipping.



1000m row
50 thrusters (45/35)
30 pullups

Under no circumstances should an empty barbell be dropped. The burpee penalty would be substantial.

WOD Thu July 31, 2014

First: 1 mile run

Modify by cutting the distance down to 800m or something else. The goal is to be done in no more than 10 minutes.


10 wallballs
25 double unders
1 lap

AMRAP in 11 minutes

The mile run and the WOD are separate, with rest in between. Record both times on the board.

This Saturday

The first annual Nick and Ryan Hero WOD will be held this Saturday. Any local law enforcement and firefighters are invited to attend, along with all BHCF members. The gym will open at 9am and the first heat will go at 930am. There will be no open gym. Sorry for any inconvenience. Please join us and pay tribute to Nick and Ryan.

WOD Mon July 28, 2014


5 pullups
10 pushups
15 squats

AMRAP in 20 minutes



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

AMRAP in 20 minutes

We’re taking a short break from Wendler. Details to follow.

WOD Fri July 25, 2014

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


1 lap kb farmer carry

Followed by:

5 toes to bar
10 thrusters
20 double unders

5 rounds

Option 1: 70/55 kb (each arm); 95/65 thrusters
Option 2: 55/35 kb (each arm); 75/55 thrusters

WOD Wed July 23, 2014

Strength/Skill: Squat Clean 1-1-1

Like we talk about in Fundamentals, you can’t do a proper full clean until you can do a proper front squat. If you’re still working on front rack mobility, do power cleans. This applies for the WOD below as well.


1000m row
50 box jump overs (24/20)
25 squat cleans

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

The standard for the box jump over is to start on one side of the box and jump over to the other side. You can jump directly over if you’d like, or you can jump on top and then step or jump down on the other side. There is no open-hip requirement on the box jump over, but if you jump directly over, your feet must pass over the top of the box. You may not straddle the box.

WOD Tue July 22, 2014

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


5 shoulder to overhead
5 pullups
5 pushups
1 lap

AMRAP in 14 minutes

Add 5 reps to all the indoor exercises in each subsequent round (STO, pullups, pushups). The run stays at 1 lap.

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

If you don’t want to run due to the sun and heat, row 250m per round instead.

“The #Crossfit Rx fallacy and 30 better ways to train”

RX is overrated. Don’t let chasing the RX interfere with getting the best and most productive workout for you. Click here for the whole thing.

I’ll be honest. I couldn’t care less about ‘Rx’.

As I think back to all of the pieces of the puzzle that have contribued to my development in this sport, Rx’ing workouts is nowhere on the list. There are however, a handful of practices that I see as exponentially more valuable than those two letters, here’s what has worked for me:
1.Finish every last rep, regardless of your time or placing
2.practice ‘intentional perfection’
3.write down each WOD and strength workout and your results
4.go to that “dark place”
5.study mobility WOD

WOD Fri July 18, 2014

Strength: Press 3 (70%) – 3 (80%) – 3+ (90%)


5 burpees
6 hang power cleans (115/75)
7 barbell squats (115/75)
8 toes to bar

AMRAP in 9 minutes

Option 1: overhead squats
Option 2: front squats

WOD Thu July 17, 2014

Strength: Deadlift 3 (70%) – 3 (80%) – 3+ (90%)


750m row
75 double unders
20 ring dips
500m row
50 double unders
15 ring dips
250m row
25 double unders
10 ring dips

If all the rowers are occupied, you may begin your next set of DU and take a rower when one is available.

Modify the dips by doing them on a box.

WOD Wed July 16, 2014

Strength: Front Squat 1-1-1

Let’s see some PRs. If you’re not feeling up to it, go lighter and work on form and/or mobility.


Wallballs (20/14)
KB Swings (55/35)


Run 1 lap AFTER each round (5 laps total)

WOD Tue July 15, 2014

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


In 3 minutes, perform:

10 shoulder to overhead
20 pullups
AMRAP burpees

Rest 2 minutes

3 rounds

Your score is the total burpees accomplished

Option 1: 155/105; chest to bar pullups
Option 2: 115/75; regular pullups

“Speed Kills”

Dynamic effort lifting (speed work) doesn’t really feel all that useful, but it definitely is. Click here to read the whole article.

If you want to get stronger, training volume and intensity are the two most important variables, right? Well, a recent (May 2014) study published in the European Journal of Sports Science sheds some light on another crucial factor – bar speed.

Now, if you’re like me, you’ve always heard that you’re supposed to lift the bar (concentric) as fast as possible, and that doing so would recruit more fast twitch fibers since you’re producing more force, and more muscle fibers activated = more gains.

However, I’ve never heard anyone pinpoint how much of a difference maximum rep speed actually made – at least not with any credible sources backing them.

Well, this recent study – Maximal intended velocity training induces greater gains in bench press performance than deliberately slower half-velocity training – suggests that it makes a huge difference:

Approximately double the strength gains by lifting the bar with maximum speed each rep, as opposed to a slower cadence, even when equating training volume and intensity. VERY cool. Personally, I would have expected a difference, but not anything THAT dramatic.

Posted in WOD

WOD Fri July 11, 2014

Strength: Press 5 (65%) – 5 (75%) – 5+ (85%)


5 tasks

25 strict presses (75/55)
25 shoulder to overhead (75/55)
25 barbell overhead lunges (75/55) (total)
750m row
6 laps

You may do the tasks in any order, but each task must be completed in its entirety before moving on to the next.

Modify the lunges by doing front rack lunges, or back rack lunges, or using a wallball for the lunges, or doing lunges with no weight at all.