WOD Wed Dec 13, 2017

3 minutes max effort:

Calorie row
Calorie bike
KB swings
KB front-rack lunges (alternating r/l)
Pushups

Rest 2 minutes between exercises. Your score is the total reps accomplished.

The exercises may be done in any order.

On the lunges, you must lunge with both legs for one point.

Choose your own kb weight, and note that weight on the board.

No comments.

WOD Tue Dec 12, 2017

Part 1: Back Squat 5×2

Short rest. Go heavy, or use lighter weight and focus on mobility. Add a 2 second pause at the bottom if desired.

Then…

9 front squats
15 pullups
42 double unders

AMRAP in 14 minutes. Cap of 5 rounds.

Option 1: 115/75
Option 2: 95/65; ring rows; 2x single unders
Option 1+: 135/95

No comments.

WOD Mon Dec 11, 2017

Part 1: Clean and Jerk 1-1-1

Go heavy, or stay light and practice technique.

Then…

Clean and Jerks 10/8/6/4/2/2/2/2/2/2
Burpee Box Jumps 15/12/9/6/3/3/3/3/3/3

AMRAP in 12 minutes. Cap of 10 rounds.

Option 1: 135/95
Option 2: 95/65
Option 3: 2x kb swings instead of c/j
Option 1+: 155/105

Then (optional)…

30 wallballs
15 burpee > chest to bar pullup > toes to bar
30/25 calories row or bike

Modify the pullups by doing regular pullups or jumping pullups. Modify the toes to bar by doing hanging knee raises.

No comments.

WOD Fri Dec 8, 2017

Part 1: barbell warmup

Then…

Bench Presses
Deadlifts

1/2/3/4/5/6/7/8

AMRAP in 7 minutes. Cap of 8 rounds.

Choose a moderate to heavy weight, with the focus on good form for all reps. Note the combined (bench + dead) weight with your score.

Do this in heats so that everyone has a spotter.

Then…

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

AMRAP in 8 minutes. Cap of 7 rounds.

Option 2: 2x single unders

No comments.

WOD Thu Dec 7, 2017

Part 1: Snatch 1-1-1

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

Then…

15 hang power snatches
20 toes to bar
25 box jumps
30 situps
45/36 calorie row or bike
30 situps
25 box jumps
20 toes to bar
15 hang power snatches

Option 1: 95/65
Option 2: 75/55
Option 3: 25 kb swings instead of 15 snatches; hanging knee raises instead of toes to bar
Option 1+: 115/75

No comments.

WOD Wed Dec 6, 2017

Part 1: Front Squat 4×3

Or use this time to get warmed up for the workout.

Then…

In 5 minutes, perform:

500m row
20 back squats
AMRAP burpees over the bar

3 rounds. Rest 5 minutes between rounds.

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

No comments.

WOD Tue Dec 5, 2017

Part 1: Push Press 3-3-3

Go heavy, or just practice push press and push jerk technique.

Then…

20 strict presses
20 strict pullups
20 push presses
20 chest to bar pullups
20 shoulder to overhead
20 pullups

Option 1: 95/65
Option 2: 75/55; all regular pullups
Option 3: ring rows instead of pullups

No comments.

WOD Mon Dec 4, 2017

Part 1: Power Clean 1-1-1

Then…

3 power cleans
6 hand-release pushups
9 air squats

AMRAP in 12 minutes

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

Then (optional)…

15 calories
15 dumbbell or kb thrusters

3 rounds

Choose a light weight, and note that weight with your time on the board.

No comments.

WOD Fri Dec 1, 2017

Part 1: Overhead Squat 1-1-1

Focus on form and mobility.

Part 2: EMOM for 5 minutes:

3 overhead squats

Focus on form. Power snatch, or behind the neck push press, to get the bar overhead. Use the 15lb or 22lb barbells if necessary.

Then…

Wallballs 30/20/10
Situps 45/30/15
KB Swings 30/20/10

Option 1: 55/35
Option 2: 35/25
Option 1+: 70/45; heavy wallball

No comments.

WOD Thu Nov 30, 2017

Part 1: Bench Press 4×3

Short rest.

Then…

10 pushups
25 double unders
10/8 calories row or bike

AMRAP in 20 minutes. Cap of 11 rounds.

Option 1+: ring dips instead of pushups in every other round (alternate between pushups and ring dips); unbroken double unders

No comments.

WOD Wed Nov 29, 2017

Part 1: Power Clean 1-1-1

Then…

6 power cleans
9 box jumps
12 pullups

5 rounds

Option 1: 135/95
Option 2: 95/65
Option 1+: 155/105; jumps required (no step ups)

Use the soft box if you have a history of missing box jumps.

No comments.

WOD Tue Nov 28, 2017

Part 1: Back Squat 4×3

Short rest. Good form.

Then…

15 front squats
10 burpees over the bar
15 shoulder to overhead
10 burpees over the bar

AMRAP in 16 mins. Cap of 4 rounds.

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

500 bike cal penalty if you do 1+ but don’t finish.

No comments.

WOD Mon Nov 27, 2017

Part 1: Deadlift 4×3

Then…

Deadlift
Toes to Bar

3/6/9/12/15

1 lap or 150m row before each round

Option 1: 185/125
Option 2: 135/95
Option 1+: 225/155

Then (optional)…

Wallballs
Burpees

12/10/8/6/4/2

No comments.

WOD Fri Nov 24, 2017

Option 1: Fight Gone Bad

Wallballs (20/14)
Sumo Deadlift High Pulls (75/55)
Box Jumps (24/20)
Push Presses (75/55)
Row (calories)

3 rounds

1 minute at each station with 1 minute rest between rounds.

Your score is the total reps accomplished plus calories rowed.

Substitute bike cals for rower cals if desired.

Option 2: Hope

Burpees
Power Snatch (75/55)
Box Jumps (24/20)
Thrusters (75/55)
Chest to Bar Pullups

3 rounds

Same format as Fight Gone Bad.

Modify the pullups by doing regular pullups or ring rows.

—-

On Friday there will be classes at 530am, 830am, 11am, and noon. The 4pm/5pm/6pm classes are cancelled.

No comments.

WOD Thu Nov 23, 2017

Option 1: Grace

30 clean and jerks (135/95)

Option 2: Isabel

30 snatches (135/95)

Option 3: Gwen

Clean and Jerk 15-12-9 unbroken

Choose your own weight. First set is 15 unbroken. Second set is 12 unbroken. Third set is 8 unbroken. Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets. Your score is the weight on the bar.

—-

Open Gym at 7. Class at 830. Happy Thanksgiving from BHCF!

No comments.

WOD Wed Nov 22, 2017

Part 1: Barbell Good Morning

Light weight, if any. The focus is on practicing hinging at the hip. See the videos below.

Then…

Filthy Fifty

50 box jumps (24/20)
50 jumping pullups
50 kb swings (35/25)
50 walking lunges (total)
50 knees to elbows
50 push presses (45/35)
50 good mornings (45/35)
50 wallballs (20/14)
50 burpees
50 double unders

Option 2: Half Filthy Fifty (do 25 reps of everything)

Don’t forget about Yoga Class at 930am every Wednesday!

No comments.

WOD Tue Nov 21, 2017

In 20 minutes, perform:

1500m row

followed by

8 hand-release pushups
12 situps

10 rounds

followed by

60/48 calorie row or bike

If you get it all done in under 20 minutes, note your time on the board.

If you run out of time during the calories, note how many you got.

If you run out of time on the pushups/situps, note your rounds and reps.

No comments.

WOD Mon Nov 20, 2017

Part 1: Back Squat 3×5

Short rest between sets.

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

Then…

Nasty Girls

50 air squats
7 muscle ups
10 hang power cleans (135/95)

3 rounds

Option 2: 2x chest to bar pullups for the muscle ups
Option 3: 2x regular pullups for the muscle ups
Option 4: 3x ring rows for the muscle ups; 2x kb swings for the hang power cleans

Reduce the barbell weight as necessary to allow for good form on all reps.

No comments.

Thanksgiving Schedule

On Thursday Nov 23 (Thanksgiving Day) we will have one class at 830am. All other classes that day are cancelled. Come in early, workout, and earn your gluttony.

On Friday Nov 24 we will have classes at 530am, 830am, 11am, and noon. The 4pm/5pm/6pm classes are cancelled.

On Saturday Nov 25 we will have our normal Open Gym from 9am – noon.

Happy Thanksgiving from BHCF!

No comments.

WOD Fri Nov 17, 2017

Part 1: Power Snatch 1-1-1

Then…

21 power snatches
30/25 cal row or bike
15 power snatches
20/16 cals
9 power snatches
10/7 cals

Option 1: 95/65
Option 2: 75/55
Option 3: 30/20/10 kb swings instead of power snatches

No comments.