Posts By: Will

WOD Fri Feb 22, 2019

Open 19.1 19 wallballs 19 cal row AMRAP in 15 minutes Men RX: 20lb ball to 10′ line Women RX: 14lb ball to 9′ line Men Scaled: 14lb ball to 10′ line Women Scaled: 10lb ball to 9′ line — Friday Night Lights at 6pm! Be there!

WOD Thu Feb 21, 2019

Part 1: jump rope practice Go for a consecutive double under PR, or practice technique and efficiency. The best way to get good at double unders is to get really good at single unders. Then… 10 wallballs 10 toes to bar 50 double unders 10 wallballs 20 situps 100 single unders AMRAP in 15 minutes more »

WOD Wed Feb 20, 2019

Part 1: Clean and Jerk 3×1 Go heavy, or use light weight and practice technique. Focus on form. Then… 5 clean and jerks 10 burpees over the bar 10 clean and jerks 20 burpees over the bar 15 clean and jerks 30 burpees over the bar Option 1: 135/95 Option 2: 95/65 Option 3: kb more »

WOD Tue Feb 19, 2019

2000m row, followed by: KB Swings 3/6/9/12/15/18/21 Situps 5/10/15/20/25/30/35 Pushups 3/6/9/12/15/18/21 25 minute time cap. If you don’t finish, score it like an AMRAP. Option 1: 55/35 Option 2: 35/25; box pushups Option 1+: 70/45

WOD Mon Feb 18, 2019

Part 1: Front Squat 5×2 Or use this time to get warmed up and practice the exercises in the workout. Then… 5 shoulder to overhead 7 back squats 9 pullups AMRAP in 13 minutes. Cap of 8 rounds. Option 1: 95/65 Option 2: 75/55 Option 1+: 115/75 or more Then (optional)… 15 burpee box jumps more »

WOD Fri Feb 15, 2019

Part 1: Clean 3×1 Full or power, focus on form. Then… Toes to Bar 10-1 3 power cleans AFTER each round (30 total) Option 1: 135/95 Option 2: 95/65; hanging knee raises Option 1+: 155/105 or more; full cleans Then (optional)… Rowling Typically we have done 10 rounds, but 5 is good if time is more »

WOD Thu Feb 14, 2019

Part 1: Press or Bench Press 5×2 Then… 500m row 30 back-rack lunges (alternating r/l) 250m row 75 situps 250m row 30 shoulder to overhead 500m row Option 1: 95/65 Option 2: 75/55 Option 1+: 115/75 or more

WOD Wed Feb 13, 2019

WOD Wed Feb 13, 2019 Part 1: Strict Pullups Practice makes perfect. Use a band if necessary. If you want, go for max unbroken or do 3 sets of max unbroken, but you can also save it for the workout if you’d like. Then… 1 minute AMRAP strict pullups 1 minute AMRAP box jumps 1 more »

WOD Tue Feb 12, 2019

Part 1: Deadlift 5×2 Or use this time to practice deadlift technique and get warmed up for the workout. Then… Deadlifts 15/10/5/4/3/2/1 Ring Dips 18/12/9/7/5/3/1 Double Unders 5/15/25/35/45/55/65 AMRAP in 16 minutes. Cap of 7 rounds. Option 1: 185/125 Option 2: 135/95; matador dips Option 3: 95/65; box dips; 2x single unders Option 1+: 225/155 more »

WOD Mon Feb 11, 2019

Part 1: Back Squat 5×2 Go heavy, or use this time to practice front squats and get warmed up for the workout. Then… 15/12 cal row or bike 12 burpees over the bar 9 front squats AMRAP in 12 minutes. Cap of 5 rounds. Option 1: 115/75 Option 2: 95/65 Option 1+: 135/95 or more more »

WOD Fri Feb 8, 2019

Part 1: Snatch and/or Overhead Squat 3×1 Go heavy, or use light weight and practice technique. Or use this time to practice kb snatches. Then… 12 kb snatches (6r/6l) 20 double unders 16 kb lunges (total) 20 double unders 20 situps AMRAP in 15 minutes. Cap of 5 rounds. Option 1: 55/35 Option 2: 35/25; more »

Open T-Shirts

Speaking of the Open… We are making shirts again this year. See below for a photo of what they will look like. If you would like to purchase an Open shirt, there’s a sign-up sheet posted in the office at the gym. Sorry for the short notice, but we will have to place the order more »

The Open!

The CrossFit Games Open is once again upon us! This will be the 9th year of doing the Open at Black Hills CrossFit, and the final year in our current facility. The workouts may have changed over the years, but the fun, the challenges, the camaraderie, and the community has grown stronger every year. It’s more »

WOD Thu Feb 7, 2019

Part 1: Bench Press 3×1 Then… In 3 minutes, perform: 500m/450m row AMRAP pushups Rest 3 minutes In 4 minutes, perform: 500m/450m row 20 lateral jumps over the rower (total) AMRAP pushups Rest 4 minutes In 5 minutes, perform: 500m/450m row 20 lateral jumps over the rower (total) 40 Russian twists (20/14) (total) AMRAP pushups more »

WOD Wed Feb 6, 2019

Part 1: Front Squat 3×1 If form is good, go heavy. If mobility is an issue, stay light and practice technique. Then… Toes to Bar Back Squats 21/15/9 Begin AND end with 25 box jumps Option 1: 135/95 Option 2: 95/65; hanging knee raises Option 1+: 155/105 If you choose to jump on the box more »

WOD Tue Feb 5, 2019

Part 1: Clean and Jerk 3×1 Go heavy, or use light weight and practice technique. Or use this time to practice the movements in the workout. Then… In 12 minutes, perform: 20/16 cal row or bike 1 round of DT 20/16 cals 1 round of DT 20/16 cals 1 round of DT AMRAP cals (cap more »

WOD Mon Feb 4, 2019

Pullups Wallballs Situps KB Swings Burpees 20/16/12/8/4 AMRAP in 20 minutes. Cap of 5 rounds. Option 1: 55/35 Option 2: 35/25; ring rows Option 1+: 70/45; heavy wallball Then (optional)… 20 cals 20 back squats (165/115) 20 cals The squats abound be light but still challenging. Adjust the weight up or down as necessary.

WOD Fri Feb 1, 2019

Part 1: Dynamic Deadlift 5×3 Light weight (~60% of one rep max). Short rest. Focus on form and speed. Then… 4 deadlifts 1 round of Cindy 8 deadlifts 2 rounds of Cindy 12 deadlifts 3 rounds of Cindy 16 deadlifts 4 rounds of Cindy AMRAP in 15 minutes. Cap of 4 rounds (a round ends more »

WOD Thu Jan 31, 2019

Part 1: Overhead Squat 3×1 Go heavy, or practice form and mobility. Then… Overhead Squats Burpees 10-1 20 double unders after each round Option 1: 75/55 Option 2: 45/35; 2x single unders Option 1+: 95/65 or more; unbroken double unders Modify the OHS by doing single arm dumbbell or kettlebell OHS. Alternate full rounds between more »

WOD Wed Jan 30, 2019

Part 1: Press, Push Press, and Push Jerk Pick one and go heavy, or focus on technique and practice all three. Then… In 12 minutes, perform: 600m row 20 shoulder to overhead (115/75) 450m row 30 shoulder to overhead (95/65) 300m row 40 shoulder to overhead (75/55) 150m row If you finish in under 12 more »