Posts By: Will

WOD Wed Nov 12, 2018

Part 1: Snatch 3×1 Full or power. Spend some time working on overhead squats. Then… Option 1: 8 power snatches 15 double unders 7 overhead squats 15 double unders 6 overhead lunges (alternating r/l) 15 double unders AMRAP in 12 minutes. Cap of 5 rounds. A: 95/65 B: 75/55 C: 45/35 Option 2: 12 kb more »

WOD Tue Dec 11, 2018

Part 1: Bench Press 5 (75%) – 3 (85%) – 1+ (95%) Then… Shoulder to Overhead Pullups 15/10/5/5/10/15 Option 1: 95/65 Option 2: 75/55 Option 1+: 115/75; rounds of 10 are chest to bar pullups and push presses; rounds of 5 are strict pullups and strict presses Modify the pullups by doing ring rows. Combine more »

WOD Mon Dec 10, 2018

Part 1: Back Squat 5 (75%) – 3 (85%) – 1+ (95%) Good form on all reps. Record the number of reps in your 1+ set on the board. Then… Cal Row or Bike Wallballs Burpees 3/6/9/12/15/18/21/24 AMRAP in 15 minutes. Cap of 7+24. Option 1+: heavy wallball Then (optional)… 20 dumbbell snatches (alternating r/l) more »

WOD Fri Dec 7, 2018

Part 1: Deadlift 3 (70%) – 3 (80%) – 3+ (90%) Then… 10 deadlifts 15 knees to elbows 20 kb shoulder to overhead (10r/10l) 45 double unders AMRAP in 12 minutes. Cap of 4 rounds. Option 1: 165/115; 55/35 kb Option 2: 135/95; 35/25 kb Option 3: 15 kb sumo deadlift high pulls instead of more »

WOD Thu Dec 6, 2018

Part 1: Press or Bench Press 3 (70%) – 3 (80%) – 3+ (90%) Then… 15 bench presses 100m row 12 bench presses 200m row 9 bench presses 300m row 6 bench presses 400m row 3 bench presses 500m row Option 1: 135/85 Option 2: 95/65 Option 1+: 155/95 Option BenchFit: 185/115

Grit & Grace

This Saturday we will be hosting the Grit & Grace event at Black Hills CrossFit. The event begins at 9am, with the doors opening around 845am. This is for all ladies, not just members of BHCF. Visit our Facebook page for more information. Open Gym will begin at noon on Saturday, and there will be more »

WOD Wed Dec 5, 2018

Part 1: Clean and Jerk 3×1 Then… 15 clean and jerks 20 burpees over the bar 10 clean and jerks 15 burpees over the bar 5 clean and jerks 10 burpees over the bar 4 clean and jerks 8 burpees over the bar 3 clean and jerks 6 burpees over the bar 2 clean and more »

WOD Tue Dec 4, 2018

Part 1: Press or Bench Press 3 (70%) – 3 (80%) – 3+ (90%) Then… Pullups 10/20/30 Situps 15/30/45 Wallballs 10/20/30 End with 40/32 cal row or bike Option 2: 15/25/35 ring rows instead of pullups Option 1+: heavy wallball; round of 10 pullups are strict; round of 20 pullups are chest to bar

WOD Mon Dec 3, 2018

Part 1: Back Squat 3 (70%) – 3 (80%) – 3+ (90%) Then… KB Swings 25/20/15/10/5 Box Jumps 20/16/12/8/4 Pushups 25/20/15/10/5 Option 1: 55/35 Option 2: 35/25 Option 1+: 70/45 Option 1++: handstand pushups 15/12/9/6/3 instead of pushups If you want to do HSPU, but the reps are too many, reduce to 10/8/6/4/2 Then (optional)… more »

WOD Fri Nov 30, 2018

Part 1: Deadlift 5 (65%) – 5 (75%) – 5+ (85%) Then… Front Squats Pullups 12/9/6 Rest 2 minutes Pullups Burpees Over the Bar 15/12/9 Rest 2 minutes Front Squats Burpees Over the Bar 12/9/6 Score is total time, including rest periods. Option 1: 95/65 Option 2: 75/55 Option 1+: 115/75 or more; chest to more »

WOD Thu Nov 29, 2018

Part 1: Press 5 (65%) – 5 (75%) – 5+ (85%) Then… 20 situps 15 box jumps 30 Russian twists 15/12 cal row or bike 40 mountain climbers AMRAP in 20 minutes

Holiday Schedule

Christmas Monday Dec 24 — classes at 530am/830am/11/noon and then Open Gym for an hour or two starting at 4pm Tuesday Dec 24 — closed Wednesday Dec 26 — regular schedule New Year’s Day Monday Dec 31 — classes at 530am/830am/11/noon and then Open Gym for an hour or two starting at 4pm Tuesday Jan more »

WOD Wed Nov 28, 2018

Part 1: Clean 3×1 Full or power, from the hang or the floor. Focus on form. Then… In no more than 10 minutes, perform: 100 wallballs Every minute on the minute perform hang power cleans as follows: 0:00 — 5 hang power cleans (followed by wallballs) 1:00 — 5 hang power cleans 2:00 — 4 more »

WOD Tue Nov 27, 2018

Part 1: Bench Press 5 (65%) – 5 (75%) – 5+ (85%) Use your original training max. Then… Shoulder to Overhead Toes to Bar 7/14/21/14/7 30 double unders after each round (150 total) Option 1: 95/65 Option 2: 75/55 Option 3: hanging knee raises; 2x single unders Option 1+: 115/75; unbroken double unders

WOD Mon Nov 26, 2018

Part 1: Back Squat 5 (65%) – 5 (75%) – 5+ (85%) Calculate percentages based on your original training max (1 rep max minus 10%). Stop a couple reps short of failure on the + sets. Then… 750m row 20 deadlifts 500m row 15 deadlifts 250m row 10 deadlifts Option 1: 185/125 Option 2: 135/95 more »

WOD Fri Nov 23, 2018

Part 1: Power Snatch and Thrusters warmup Then… Hope Burpees Power Snatches (75/55) Box Jumps (24/20) Thrusters (75/55) Chest to Bar Pullups 3 rounds Same format as Fight Gone Bad. Modify the power snatches by doing kb swings. Modify the thrusters by doing kb goblet squats or wallballs. Modify the pullups by doing regular pullups more »

WOD Thu Nov 22, 2018

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 more »

WOD Wed Nov 21, 2018

Part 1: Barbell Good Morning Light weight, if any. Focus on 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 more »

WOD Tue Nov 20, 2018

Part 1: Bench Press 3×5 Then… 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 more »

WOD Mon Nov 19, 2018

Part 1: Back Squat 3×5 Short rest between sets. Or use this time to practice hang power cleans and muscle ups. Then… Nasty Girls 50 air squats 7 muscle ups (ring) 10 hang power cleans (135/95) 3 rounds Option 2: 115/75; 2x chest to bar pullups for the muscle ups Option 3: 95/65; 2x regular more »