WOD Fri July 3, 2015

Bradley

1/2 lap
10 pullups
1/2 lap
10 burpees
30 seconds rest

10 rounds

For the run, you must do a full lap over the course of the round. If you go out the back door for the first run, you must go out the front door for the 2nd, and vice versa.

U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan. He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and brother Ryan.

Happy Independence Day! Thank you to those who help keep us free, and especially to those who have made the ultimate sacrifice.

No comments.

Holiday Schedule

The 6pm class on Friday is cancelled. Regular schedule for the remainder of the day on Friday.

On Saturday we will have a regular schedule (Open Gym from 9-noon). Happy Gainzdependence Day!

No comments.

WOD Thu July 2, 2015

Part 1: Power Snatch 1-1-1

Then…

Option 1:

CrossFit Open 11.1/14.1

30 double unders
15 power snatches (75/55)

AMRAP in 10 minutes

Option 2:

Randy

75 power snatches (75/55)

Option 3:

30 parallete jumps (total)
15 kb swings (55/35)

AMRAP in 10 minutes

No comments.

WOD Wed July 1, 2015

Part 1: Front Squat 1-1-1

Like yesterday, no need to go heavy, unless you really feel like lifting, in which case go for it. Otherwise, use this time to get warmed up for the WOD.

Then…

7 front squats
25 situps
13 back squats
1 lap single-arm farmer’s carry

3 rounds

Option 1: 135/95; 70/55
Option 2: 115/75; 45/35
Option 3: 95/65; 35/25

Just one kb on the farmer’s carry.

No comments.

WOD Tue June 30, 2015

Part 1: Deadlift

It’s deload week. No need to go heavy, unless you really feel like lifting, in which case go for it. Otherwise, use this time to get warmed up for the WOD.

Part 2:

EMOM for 5 minutes:

5 strict pullups
AMRAP hand-release pushups

Your score is the number of pushups accomplished, but you must get all 5 pullups. Modify by doing jumping pullups or ring rows.

Then…

CrossFit Open 13.2

5 shoulder to overhead (115/75)
10 deadlifts (115/75)
15 box jumps (24/20) (step ups ok)

AMRAP in 10 minutes

No comments.

WOD Mon June 29, 2015

Part 1: Clean and Jerk 1-1-1

It’s deload week for Wendler. If you’re behind, use this week to make it up, but be sure to warm up the clean and jerk before the WOD.

Part 2: CrossFit Baseline

500m row
40 squats
30 situps
20 pushups
10 pullups

Then…

CrossFit Baseline 2.0

45 cal row
35 wallballs
25 toes to bar
15 burpee pullups
5 clean and jerks

Option 1: 165/115; full clean and jerk (squat clean to thruster ok); chest to bar pullups
Option 2: 135/95
Option 3: 95/65

Modify the toes to bar by doing hanging knee raises
Modify the burpee pullups by doing 15 burpees and 15 jumping pullups or ring rows

One comment.

WOD Fri June 26, 2015

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

Then…

15 toes to bar
30 kb swings
3 laps
10 toes to bar
20 kb swings
2 laps
5 toes to bar
10 kb swings
1 lap
5 toes to bar
10 kb swings
1 lap
etc.

AMRAP in 15 minutes

Option 1: 70/55
Option 2: 55/35
Option 3: hanging knee raises instead of toes to bar

Just to be clear, all rounds beyond the 3rd are 5 ttb/10 kb swings/1 lap.

No comments.

WOD Thu June 25, 2015

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

Then…

Calorie Row
Wallballs

25/20/15/10/5

20 double unders AFTER each round (100 total)

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

No comments.

WOD Wed June 24, 2015

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

Full or power snatch. If OHS mobility is an issue, work on that.

Part 2: 2.5 minutes (2:30) AMRAP overhead squats (95/65)

Cap of 45. Choose a weight that will allow you to get at least 20-30 reps. Use a PVC if necessary.

Then…

Power Snatches
Box Jumps

21/15/9

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

No comments.

CrossFit Kids!

It’s been more than a year in the making, but we are finally ready to begin a CrossFit Kids program at BHCF! Here are the details…

The program is for children 5-12 years old.

We are going to run the program in 6-week cycles. The first cycle will begin the week of July 6-10 and go through the week of August 10-14.

Classes will be held on Tuesdays and Thursdays from 530pm-615pm, and Saturdays from 1215pm-100pm.

Costs will be $60 for the first child and $40 for the second child. Costs for more than two children will be handled on a case-by-case basis. Contact us to discuss.

At this time, we are only offering CF Kids classes for children of adult members. This will change at some point in the future. Stay tuned.

Participation in the first cycle will be capped at 15 kids. There will be a signup sheet posted at the gym on Wednesday at noon. First come, first served.

We are very excited to get started! Let us know if you have any questions!

No comments.

WOD Tue June 23, 2015

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

Part 2: EMOM, for 5 minutes

3 hang power cleans
2 jerks

Heavy or light, but either way, focus on perfect form.

Then…

Hang Power Clean and Jerks
Pullups
Pushups

1-10

AMRAP in 11 minutes. Cap of 10 rounds. If you get 10, record your time instead of your rounds/reps.

Option 1: 95/65; chest to bar pullups
Option 2: 75/55; regular pullups
Option 3: shoulder to overhead instead of hang power clean and jerks

No comments.

WOD Mon June 22, 2015

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

Last week of the cycle! Get serious!

Then…

5 front squats
8 burpees over the bar

7 rounds

Begin AND end with 35 situps

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

No comments.

WOD Fri June 19, 2015

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

Then…

Ring Dips 10/8/6/4/2
KB Swings 25/20/15/10/5
Double Unders 50/40/30/20/10

Modify the ring dips by using the matador or a box.

Modify the double unders by reducing the number or by doing parallete jumps.

No comments.

WOD Wed June 17, 2015

Part 1: Clean 1-1-1

Full or power.

Part 2: EMOM for 5 minutes, 3 touch-and-go power cleans

Heaviest possible with good form.

Then…

5 hang power cleans
10 burpees
10 hang power cleans
15 burpees
15 hang power cleans
20 burpees
10 hang power cleans
15 burpees
5 hang power cleans
10 burpees

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

Option 3:

KB Swings
Burpees

10/15/20/15/10

No comments.

WOD Tue June 16, 2015

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

Part 2: 3 minute AMRAP calorie row

Cap of 60 pulls. If you use all 60 pulls in 2 minutes, you’re done. If you’ve only used 50 pulls after 3 minutes is up, you’re done. Use a partner to help keep track of your pulls if necessary.

Then…

Shoulder to Overhead
Pullups

3/6/9/12/15

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

No comments.

WOD Mon June 15, 2015

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

Then…

CrossFit Games Open 11.2

9 deadlifts (155/100)
12 hand-release pushups
15 box jumps (24/20)

AMRAP in 15 minutes

The movement standard for box jumps was different in 2011. We will be using the modern standard for this WOD: you must stand upright (with hips fully extended) on the box before stepping or jumping down. You may also do step ups.

No comments.

WOD Fri June 12, 2015

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

Add 5 lbs to your adjusted one rep max.

Part 2: 1 set AMRAP unbroken wallballs

Cap of 45. Unbroken means seamless movement with no resting or pausing. If you get 45 record your time and not your reps.

Then…

Toes to Bar
Box Jumps

15/12/9/6/3

10 kb snatch (5r/5l) AFTER each round (50 total)

Choose your own kb weight. Don’t be a meathead and use the heavy kb just because it’s the heavy one.

Modify the kb snatch by doing kb swings.

Modify the toes to bar by doing hanging knee raises.

No comments.

WOD Thu June 11, 2015

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

Add 10 lbs to your adjusted one rep max.

Part 2: 3 minute AMRAP double unders

Then…

20 double unders
30 walking overhead lunges (20/14) (total)
40 Russian twists (20/14) (total)

AMRAP in 11 minutes

Modify by doing fewer than 20 DU per round, or by doing parallette jumps. No single unders.

No comments.

WOD Wed June 10, 2015

Part 1: Clean and Jerk 1-1-1

Full clean if you have good front rack mobility. Otherwise do power cleans, but spend some time working on the front rack position.

Part 2: EMOM, for 5 minutes

1 clean
1 hang clean
1 front squat
2 jerks

Squat cleans if possible. Focus on technique, not weight.

Then…

CrossFit Open 11.3

Squat Clean and Jerk (165/110)

AMRAP in 5 minutes

You get 1 point for the clean, and 1 point for the jerk.

You may do a squat clean thruster. You may also do a power clean followed by a front squat, followed by any version of shoulder to overhead.

Modify by doing the following:

5 kb swings
5 kb goblet squats
5 kb clean and press (each arm)

AMRAP in 5 minutes

No comments.