WOD Tue Aug 21, 2018

Part 1:

In 4 minutes, perform

25 bench presses
25 pushups
AMRAP burpees

Option 1: 135/85
Option 2: 95/55
Option 1+: 155/95 or more

Part 2:

Helen

400m run (3 laps)
21 kb swings (55/35)
12 pullups

3 rounds

Part 3 (optional):

30 Russian twists (20/14) (total)
20 situps
30 mountain climbers (total)

3 rounds

No comments.

WOD Mon Aug 20, 2018

Part 1: Clean and Jerk 3×1

Then…

Clean and Jerks 21/15/9
Wallballs 30/20/10

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

Then (optional)…

9 pullups
15/12 cals
21 situps

3 rounds

Option 1: as written
Option 2: 15 ring rows instead of pullups
Option 1+: strict pullups (round 1); chest to bar pullups (round 2); regular pullups (round 3)

No comments.

WOD Fri Aug 17, 2018

Part 1: Snatch 3×1

Full or power.

Then…

5 power snatches
2 laps
5 power snatches
30 toes to bar
5 power snatches
2 laps
5 power snatches
30 burpees over the bar
5 power snatches
2 laps
5 power snatches

Option 1: 95/65
Option 2: 75/55
Option 3: 2x kb swings instead of snatches
Option 1+: 115/75 or more

Modify the run by rowing 300m each time

No comments.

WOD Thu Aug 16, 2018

Part 1: Press, Push Press, or Bench Press 4×3

Then…

15 pullups
20 walking lunges
25 squats
30 situps

AMRAP in 16 minutes. Cap of 5 rounds.

No comments.

WOD Wed Aug 15, 2018

Part 1: Clean 3×1

Full or power. From the floor or the hang.

Then…

Hang Power Cleans 4/7/10/13/16
Pushups 25/20/15/10/5

40 double unders after each round (200 total)

Option 1: 95/65
Option 2: 75/55; 2x single unders
Option 1+: 115/75 or more; ring dips 16/13/10/7/4 instead of pushups
Option 1++: muscle ups 10/8/6/4/2 instead of pushups

Combine options as desired.

No comments.

WOD Tue Aug 14, 2018

Part 1: warmup

Workout takes almost a half hour. Get after it.

Then…

In 3 minutes, perform:

400m run, followed by
AMRAP wallbals/burpees/box jumps/kb swings/cals

5 Rounds. Rest 3 minutes between rounds.

Do a different exercise each round. Choose any order you wish. Your score is the total reps accomplished.

Option 1: 55/35
Option 2: 35/25
Option 1+: 70/45

Modify the run by shortening it.

If you rowed yesterday, do bike or ski today.

No comments.

WOD Mon Aug 13, 2018

Part 1: Back Squat 5×2

Or use this time to practice thrusters.

Then…

20/16 cal row or bike
20 front squats (135/95)
20/16 cals
20 shoulder to overhead (115/75)
20/16 cals
20 thrusters (95/65)

Option 1: as written above
Option 2: 115/75 (front squats); 95/65 (shoulder to overhead); 75/55 (thrusters)
Option 1+: 155/105; 135/95; 115/75

Then (optional)…

Pullups
Burpee Box Jumps

10/8/6/4/2

Option 2: ring rows
Option 1+: chest to bar; 30/24 box

No comments.

WOD Fri Aug 10, 2018

Part 1: Deadlift 5/3/1+

Last set is for max reps.

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

Then…

20 toes to bar
25 box jumps
30 deadlifts
25 box jumps
20 toes to bar

Option 1: 185/125
Option 2: 135/95; hanging knee raises
Option 1+: 225/155

Choose a deadlift weight that will allow for good form on all reps.

No comments.

WOD Thu Aug 9, 2018

Part 1: Overhead Squat 4×3

Go heavy, or use this time to practice form and mobility.

Then…

Overhead Squats 15/12/9/6/3
Hand-Release Pushups 20/16/12/8/4
Calorie Row or Bike 25/20/15/10/5 (women 20/16/12/8/4)

Option 1: 95/65
Option 2: 75/55
Option 1+: 115/75
Option 1++: handstand pushups 10/8/6/4/2 instead of regular pushups

Combine options as desired.

Modify the OHS by reducing the weight or by doing back squats.

Modify the HSPU by reducing the reps or by reducing the range of motion.

No comments.

Running Class!

Beginning Monday August 13, Coach Jacque will be holding a running class at Sioux Park, two days a week, on Mondays and Wednesdays at 6am. The class will be for 8 weeks, ending Wednesday October 3, which is the week before the Crazy Horse marathon. More information is available on our Facebook page, or leave a comment below if you have any questions. See you there!

No comments.

WOD Wed Aug 8, 2018

Part 1: Clean 1-1-1

Full or power.

Then…

10 power cleans
2 laps

5 rounds

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

Combine options as desired.

Modify the run by rowing 300m per round.

No comments.

WOD Tue Aug 7, 2018

Part 1: Push Press 3×3

Go heavy, or use this time to practice push press and push jerk.

Then…

Shoulder to Overhead 3/6/9/12/15/18
Situps 5/10/15/20/25/30
Double Unders 10/20/30/40/50/60

AMRAP in 14 minutes. Cap of 6 rounds.

The first 3 rounds (3/6/9) are strict presses.

Option 1: 95/65
Option 2: 75/55
Option 1+: 115/75; first 3 rounds are GHD situps

No comments.

WOD Mon Aug 6, 2018

Part 1: Back Squat 4×5

Then…

1 minute AMRAP wallballs
1 minute AMRAP burpees
1 minute AMRAP pullups

4 rounds. Rest 2 minutes between rounds.

Option 2: ring rows
Option 1+: heavy wallball; chest to bar pullups

Then (optional)…

400m run
30 kb swings
45 situps

Choose your own KB weight.

Modify the run by rowing 500m.

No comments.

WOD Fri Aug 3, 2018

Part 1: Press or Bench Press 4×5

Then…

50/40 cal row or bike
75 wallballs
100 double unders

In that order.

You must also perform 3 laps kb farmer’s carry, which may be broken up however you wish, and may be performed at any time.

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

Modify by reducing the reps if 75 wallballs in a row is too much.

Modify the DU by reducing the reps or by doing 2x single unders.

No comments.

WOD Thu Aug 2, 2018

Part 1: Clean 1-1-1

Full or power.

Then…

5 power cleans
15 pullups
5 power cleans
25 box jumps
5 power cleans
15 toes to bar

2 rounds

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

No comments.

WOD Wed Aug 1, 2018

Part 1: Front Squat 4×3

Then…

6 ring dips
12 back squats (135/95)
18 situps

AMRAP in 12 minutes. Cap of 6 rounds.

Option 2: 95/65; 9 box dips instead of ring dips
Option 1+: 155/105; 3 muscle ups instead of ring dips

Modify the ring dips by doing matator dips. No bands on the rings.

No comments.

WOD Tue July 31, 2018

OPT Repeatability Test

250m row
10 kb swings
10 burpees
10 kb swings
10 burpees
10 kb swings
250m row

3 rounds. Rest 12 minutes between rounds. Each round is maximum effort.

Time all 3 rounds individually. Record your SLOWEST round time on the board, along with the number of seconds difference between each round’s time. For instance, if you did round 1 in 4:00, round 2 in 4:04, and round 3 in 4:09, your score is “4:09/13”.

Option 1: 70/45
Option 2: 55/35
Option 3: 45/25

This is designed to test your ability to recover. The goal is to go at 100% the first round, and then maintain that time in rounds 2 and 3. If you need incentive, punish yourself with 5 calories on the assault bike for each second slower you are in rounds 2 and 3.

Due to the extended rest period, there isn’t a lot of time to get warmed up. Get after it and get started. Monitor your own rest periods.

No comments.

WOD Mon July 30, 2018

1 lap
1 round of Cindy / 1 round of DT (alternating)

AMRAP in 21 minutes. Cap of 10 rounds.

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

You may start with Cindy or DT, as long as you alternate in each subsequent round.

One round of Cindy is: 5 pullups > 10 pushups > 15 squats
One round of DT is: 12 deadlifts > 9 hang power cleans > 6 shoulder to overhead

Modify the run by rowing 150m or biking 12 calories.

Then (optional WOD of the week)…

20 burpees
20 back squats
20 cals

Option 1: 135/95
Option 2: 95/65
Option 1+: 165/115 or more

Squat from the rack.

No comments.

WOD Sat July 28, 2018

Nick and Ryan

2 laps kettlebell farmer’s carry, followed by:

5 strict pullups
7 box jumps
7 deadlifts (155/105)
6 front squats (155/105)
3 shoulder to overhead (155/105)
9 burpees

5 rounds

This is the 5th Annual Nick and Ryan Hero workout, done to honor fallen Rapid City Police Officers Nick Armstrong and Ryan McCandless, who were killed in the line of duty in 2011. Please join us to pay tribute to these men who gave everything to keep us safe, and to honor all law enforcement officers for their service.

Heats begin at 9am. This workout is difficult but can be modified so that everyone is able to do it safely. BHCF will have trainers available to help instruct those unfamiliar with the movements in the workout. Everyone is welcome, and no one should feel intimidated by the workout. Please join us to honor Nick and Ryan.

No comments.

WOD Fri July 27, 2018

Part 1: Snatch 3×1

Full or power. From the hang or the floor.

Then…

Power Snatches 9/7/5
Wallballs 15/12/9

Rest 2 minutes

Wallballs 15/12/9
Toes to Bar 12/9/6

Rest 2 minutes

Power Snatches 9/7/5
Toes to Bar 12/9/6

Your time is the total time elapsed, including the rest.

Option 1: 95/65
Option 2: 75/55; hanging knee raises
Option 1+: 115/75

—-

Don’t forget the Nick and Ryan Hero WOD on Saturday, July 28. Heats start shortly after 9am. All local military, law enforcement, and fire fighters are welcome to attend to pay tribute to Nick and Ryan. Thank you for your service and sacrifice.

No comments.