WOD Fri Jan 20, 2017

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

Then…

10 wallballs
25 double unders

AMRAP in 12 minutes

Begin with a 45 cal row or bike

If you biked on Thursday, row today.

If you rowed on Thursday, bike today.

No comments.

WOD Thu Jan 19, 2017

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

Then…

KB Swings 3/6/9/12/15/18/21
Calorie Row or Bike 3/6/9/12/15/18/21
Situps 4/8/12/16/20/24/28

AMRAP in 16 minutes. Cap of 7 rounds.

Choose your own KB weight.

If all rowers are occupied, you may begin your situps and take a rower when one is available.

No comments.

WOD Wed Jan 18, 2017

Part 1: Power Clean 1-1-1

Part 2: EMOM, for 5 minutes, 3 position clean (high hang > hang > floor) + 2 jerks

Focus on form.

Then…

Power Cleans
Chest to Bar Pullups
Ring Dips

21/15/9

Option 1: 135/95
Option 2: 95/65; all regular pullups; all regular pushups
Option 1+: 14/10/6 muscle ups instead of pullups and pushups

Combine options as necessary to get the best workout for you.

No comments.

WOD Tue Jan 17, 2017

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

Then…

Shoulder to Overhead
Box Jumps
Knees to Elbows

3/6/9/12/15/12/9/6/3

AMRAP in 15 minutes

Cap of 9 rounds. If you complete 9 rounds, write your time on the board.

Option 1: 95/65
Option 2: 75/55
Option 1+: 115/75

No comments.

WOD Mon Jan 16, 2017

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

1+! Get after it!

Then…

10 burpees
30 front squats
15 burpees
45 back squats
20 burpees
60 air squats
25 burpees

Option 1: 95/65
Option 2: 75/55
Option 1+: 115/75

Then (optional WOD of the week):

5 minute AMRAP calorie row or bike

No comments.

WOD Fri Jan 13, 2017

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

Then…

In 5 minutes, perform:

25 db or kb thrusters
25 toes to bar
AMRAP calorie row or bike

Rest 5 minutes

In 4 minutes, perform:

20 calorie row or bike
20 thrusters
AMRAP toes to bar

Rest 4 minutes

In 3 minutes, perform:

15 toes to bar
15 calorie row or bike
AMRAP thrusters

Your score is the total AMRAP reps accomplished.

Choose your own dumbbell or kettlebell weight. It should be light to moderate. Run heats to allow sharing.

Note your weight and whether you biked or rowed on the board.

Modify toes to bar by doing hanging knee raises.

No comments.

WOD Thu Jan 12, 2017

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

Then…

Option 1:

Deadlift 9000lb (men) / 6000lb (women)
80 pushups
240 double unders

Option 2:

Deadlift 7000lb (men) / 4500lb (women)
60 pushups
120 double unders

In either option, the work can be broken up however you want, and you can choose whatever deadlift weight you want.

Modify the DU by doing lateral hops over the barbell.

Modify the DL by reducing the total weight.

Feel free to combine options. For example, RX 1 deadlift and pushups with RX 2 double unders. Etc.

No comments.

WOD Wed Dec 11, 2017

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…

3 power snatches
6 pullups
9 situps

10 rounds

Option 1: 115/75
Option 2: 95/65
Option 1+: 135/95; chest to bar pullups

Modify the snatches by doing power cleans or 2x kb swings.

No comments.

WOD Tue Jan 10, 2017

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

Then…

In 11 minutes, perform:

25 bench presses
35 box jumps
45 calorie row
AMRAP burpees

Your score is the total burpees accomplished.

Choose your own weight on the bench press. Bodyweight for men and .75 bw for women is a good goal. It shouldn’t take more than a handful of sets and a couple of minutes to get the bench done. Modify accordingly.

Note your bench press weight when you write your score on the board.

No comments.

WOD Mon Jan 9, 2017

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

Then…

Wallballs 5/10/15/20/25/30/etc.
Hang Power Cleans 3/6/9/12/15/18/etc.

AMRAP in 12 minutes

Option 1: 95/65
Option 2: 75/55
Option 1+: 115/75 or more

Then (optional)…

25 burpee pullups

Vary this over the course of the week by doing strict and chest to bar pullups.

Modify by doing jumping pullups.

No comments.

WOD Fri Dec 6, 2016

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

Then…

1 minute box jumps
1 minute toes to bar
1 minute pushups
1 minute calorie row or bike
1 minute rest

3 rounds

Your score is the total reps accomplished.

The exercises may be done in any order, but all rounds must be the same as the first.

Option 1: jumps
Option 2: step ups

Be mindful when jumping on the box after rowing or biking. Use the soft box if necessary.

Note whether you used the rower or bike.

No comments.

WOD Thu Dec 5, 2017

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

Then…

10 kb lunges (total)
12 kb swings
14 wallballs
16 situps
18 medball Russian twists (total)

AMRAP in 20 minutes

Choose your own kb weight.

No comments.

WOD Wed Jan 4, 2017

Part 1: Clean and Jerk 1-1-1

If your shoulders are sore from yesterday, just do cleans (power or full).

Then…

20 cal row
15 clean and jerks (135/95)

AMRAP in 5 minutes

Rest 5 minutes

20 cal row
10 clean and jerks (155/105)

AMRAP in 5 minutes

Rest 5 minutes

20 cal row
5 clean and jerks (185/125)

AMRAP in 5 minutes

Your score is the total cals/reps accomplished.

Option 2: 95/65 (round 1); 115/75 (round 2); 135/95 (round 3)

Modify the weight (in every round) according to your ability. For instance, you might do RX 1 weight for the first 2 parts but only go up to 165/115 for the last part. Remember always: form > consistency > intensity.

Modify the clean and jerks by doing power cleans or 20/15/10 kb swings.

No comments.

WOD Tue Jan 3, 2016

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

Then…

Shoulder to Overhead
Pullups

10-1

20 double unders AFTER each round (200 total)

Option 1: 95/65
Option 2: 75/55
Option 1+: 115/75 or more; chest to bar pullups

Modify the double unders by doing 15 lateral jumps over the barbell per round instead.

No comments.

WOD Mon Jan 2, 2016

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

You should know your one rep max. Multiply that number by .9 — the result is what we will call your training max. If your one rep max is 100, your training max is 90.

Multiply your training max by .65, .75, and .85 to determine what weight you need on the bar for each set.

The first set is 5 reps at 65% of your training max.

The second set is 5 reps at 75% of your training max.

The third set is as many reps as possible at 85% of your training max.

Click here for more information about how Wendler 5/3/1 works.

Then…

9 front squats
15 burpees
21 front squats
15 burpees
9 front squats

Rest 2 minutes

9 burpees
15 front squats
21 burpees
15 front squats
9 burpees

In that order.

Option 1: 95/65
Option 2: 75/55
Option 1+: 115/75 or higher

Then (optional)…

New feature. Every week we are going to have an optional extra workout. The workout will be short and will be the same all week, with the goal being to improve your time over the course of the week (if you choose to do it). This workout is done on your own and not as part of a group, and unlike some of our optional stuff, it really is optional.

For calories, use a bike or rower, or both, but don’t avoid the one you’re good at.

This week’s extra WOD is:

15 calories
10 kb swings

3 rounds

No comments.

Monday Schedule

Sorry for the late notice but the 530am class on Monday is cancelled. Regular schedule otherwise.

Happy new year from BHCF!

No comments.

WOD Fri Dec 30, 2016

Part 1: One Rep Max for Wendler

If you still haven’t tested all of your maxes, do that. If you haven’t tested any, today’s workout is CrossFit Total.

Or spend this time practicing the movements in the WOD.

Then…

Isabel

30 power snatches (135/95)

Or…

Randy

75 power snatches (75/55)

Or…

Elizabeth

Cleans (full)
Ring Dips

21/15/9

Or…

Helen on a Boat

500m row
21 kb swings (55/35)
12 pullups

3 rounds

If it’s not too cold you can do regular Helen.

No comments.

WOD Thu Dec 29, 2016

Part 1: Bench Press 1-1-1

Or press, squat, or deadlift. Whatever you haven’t done yet.

Then…

The Air Force WOD

20 thrusters
20 sumo deadlift high pulls
20 shoulder to overhead
20 overhead squats
20 front squats

In that order.

Every minute, beginning with “go,” perform 4 burpees.

Option 1: 95/65
Option 2: 75/55
Option 3: back squats instead of overhead squats

No comments.

WOD Wed Dec 28, 2016

Part 1: Power Clean 1-1-1

Then…

Open 11.5

5 power cleans (145/100)
10 toes to bar
15 wallballs (20/14 to the 10’/9′ lines)

AMRAP in 20 minutes

Modify the toes to bar by doing hanging knee raises.

No comments.