Posts By: Will

How to Hang Clean

Thanks to Bryan Kemper for this excellent article… There’s propaganda floating around that the Hang Clean is so crazy-complicated that you probably shouldn’t bother with it at all. Many coaches will avoid teaching it for this reason leaving literally hundreds of thousands of athletes in this country under-powered as a result. Don’t believe the hype. more »

100 Pounds

Ed Dunning is one of the many new faces to appear at Black Hills CrossFit in the last few months. Ed came to CrossFit with the goal of losing 100 pounds, and he started a blog to document his journey. Check it out if you get a chance. Ed’s a good writer, and it’s an more »

WOD Thursday Oct 27, 2011

50 situps 50 parallette jumps 5 laps 40 situps 40 parallette jumps 4 laps 30 situps 30 parallette jumps 3 laps 20 situps 20 parallette jumps 2 laps 10 situps 10 parallette jumps 1 lap

WOD Wednesday Oct 26, 2011

50 deadlifts (135/95) 50 wallballs 50 pullups 50 burpees 50 kb swings (70/45) 500m row For RX must be done in one round. If not going for RX you may split it up into rounds, for instance 5 rounds of 10 reps per exercise, or however you wish. Did someone say something about no barbells? more »

WOD Tuesday Oct 25, 2011

10 cleans (135/95) 20 pushups (hands come off the floor at the bottom) 5 rounds Remember the review from a few days ago on what a “clean” is. Also, after Tuesday there will be no more barbells for a few days. We promise. Maybe.

WOD Friday Oct 21, 2011

Partner WOD 4 tasks 3000m row 6 laps farmer walk (70/45) 6 mins plank with 45/25 on your back 6 laps run The tasks must be accomplished by the team, not individually. In other words, the two athletes must row 3000m combined, not 3000m each. Both members of the team can be working at the more »

WOD Thursday Oct 20, 2011

100 double unders 90 flutter kicks (per leg) 80 walking lunges (total) 70 russian twists (total) (20/14) 60 squats 50 presses (45/35) 40 box jumps 30 kb swings (55/35) 20 burpees 10 wall climbs

WOD Wednesday Oct 19, 2011

1 pullup 2 deadlifts (Option 1: bodyweight; Option 2: 135/95) 3 situps AMRAP in 18 mins. Add 1 rep per round. No kipping pullups until round 6.

Just to clarify a few things…

When the WOD calls for a clean, you must pass through a full front squat before standing the weight up in the rack position. For a power clean, the bar starts (on the floor) and ends (in the rack position) the same as with a clean, except that you are not required to perform a more »

WOD Tuesday Oct 18, 2011

Part 1: clean and jerk skill work (15-20 mins) Part 2: WOD 4 rounds, 2 minutes per round, 1 minute rest in between rounds. Each round begins with 5 clean and jerks (155/115). With remaining time in each round do burpees (round 1), situps (round 2), box jumps (round 3), and pullups (round 4). Your more »

WOD Monday Oct 17, 2011

Wallballs (20/14 to the 10′ line) Double Unders 50/40/30/20/10 Farewell, Paul! Thanks for showing us what we are all capable of.

WOD Thursday Oct 13, 2011

12 deadlifts 9 hang power cleans 6 front squats 3 push presses 5 rounds at 135/95 Henceforth this WOD shall be named Williams.

WOD Wednesday Oct 12, 2011

Pushups Knees to Elbows Jumping Pullups (Option 2: Regular Pullups — kipping is ok) Box Jumps Wallballs 4 minutes at each exercise, with 1 minute rest in between exercises. You may go in any order you want. Your score is total reps accomplished.

WOD Tuesday Oct 11, 2011

400m run or row 10 overhead squats (95/65) 15 burpees 4 rounds 400m run or row Begin and end with a run or row. You can run first or row first, your choice, but if you run first you must row at the end, and vice versa.

WOD Monday Oct 10, 2011

7 handstand pushups (or 30 second handstand hold) 14 kb swings (55/35) 21 situps AMRAP in 18 minutes