Posts By: Will

  Before the age of physical maturity at about 25 years, our body is continually growing and developing and during this phase muscles and the entire body stays strong even without specific exercise. After we reach the age of 30, we basically have two options available to us. We can either begin the long process more »

WOD 9 thrusters bear crawl 15 wall ball bear crawl 21 kb swings A.M.R.A.P in 20 minutes

We would like to congratulate Kelie Wilson on earning her Level 1 certification. Kelie has been with Black Hills CrossFit since we opened our doors. Kelie will be a great addition to our training staff. On another note, many of you know that Keith and his wife are expecting their 2nd child. For a couple more »

Monday May 10 2010 Barbara 5 Rounds Each Round For Time: 20 Pull-up 30 Push-up 40 Sit-ups 50 Squats 3 Min rest between each Round

Friday April 23 2010 For Time: 7 (B.W.) Dead-Lifts,  15 Sit-ups,  21 Burpees, 5 rounds

Thursday April 22 2010 For Time: 20 Double unders (100 singles unbroken), 20 Mt. Climbers, 20 Box Jumps.  6 rounds

Wednesday April 21, 2010 For Time; 25 Wall-Balls, 15 Sit-ups, 10 Parallett Jumps

Tuesday April 20  2010 For Time: 21-18-15-12-9-6-3 Box Jumps,  K.B. Swings,  S.D.H.P (95lbs men, 65 women)

Monday April 19 2010 For Time: 500 m Run,  300 Squats, 200, Push-ups, 100 Pull-ups.  500 m Run As many set as need: ex (30-20-10 x 10 r)

Friday April 16 2010 For Time: 21-15-9-15-21 Thrusters-Push-ups-Sit-ups

Thursday April 15 2010 For Time: 20 45lbs KB Swings, 15 Front Squats, 10 Knees To Elbows___5rounds

Wednesday April 14 2010 For Time: 100 – Jump ropes, 80 Jumping Jacks, 60 Sit-ups, 40 Push-ups, 20 Burpee___2 Rounds

Tuesday April 13 2010 For Time: 10 –  95 lbs Power Cleans, 10 – Pull-ups, 10 – Box Jumps __6 Rounds

Monday April 12 2010 For Time: 21-18-15-12-9-6-3,  65 lbs Overhead Squats, KB swings, Push-ups, 1 lap between each round

Friday April 9 2010 For Time: Fight Gone Bad.  3 rounds.

Thursday April 8 2010: For Time Fran.

Wednesday April 7 2010 pp…Click on this Link to review Push Press. For Time: 10 Push Press_15 Box Jumps_ 20 Sit ups_ 25 Wall Balls_ 5 Rounds

Tuesday April 6 For Time: 10 Burpees_20 Box Jumps_30 Push Ups_40 Squats_50 Lunges_5 Rounds,