500m row 12 deadlifts (225/155) 21 box jumps 3 rounds
Posts By: Will
2 SDHP (95/65) 4 wallballs (20/14 to 10′) 6 double unders Add 2 reps to each exercise per round AMRAP in 18 mins
If we ever happen to get bored of Hooverball, this should be our next sport…
2 laps 50 situps 2 laps 25 pullups 2 laps 50 kb swings (55/35) 2 laps 25 knees to elbows 2 laps
Check this site out. It’ll program a WOD for you in one of several different categories. Might be fun to try out on a Saturday. I wonder if it has flutter kicks and mountain climbers in its list of exercises?
Karen 150 wallballs for time (20/14 to the 10′ line)
By now most of you have heard of the MobilityWOD. Kelly Starrett is a physical therapist who is an absolute wizard when it comes to biomechanics and body positioning as it relates to CrossFit. If you have mobility/flexibility issues, odds are your answer is somewhere in the MobilityWOD. It’s only a couple of minutes a more »
2 laps 10 pushups 5 ring dips AMRAP in 20 mins
We would like to invite everybody down to the 2nd Annual Firefighter Combat Challenge. It will be held at 7th & Main this Saturday and Sunday. The event starts at 1:00 pm Saturday and 11:00 am on Sunday. Bring the entire family, there is plenty for the kids to do, and it’s all free. We more »
10 deadlifts (225/155) 20 pullups 4 rounds
Shoulder Press 5-5-5-5-5 Strict press — no pushing, no jerking Part 2 (optional) 100 kb swings for time (55/35)
Kelie posted a great article on the BHCF facebook page that’s worth reposting here too. Thanks Kelie!
Courtesy of Kat… Click here for a massive database of CrossFit workouts and exercises. Click here for a paleo recipe book. Thanks Kat!
50 squats 40 situps 30 lunges (total) 20 burpees 10 toes to bar 3 rounds
Annie Double unders Situps 50-40-30-20-10 With remaining time go kill some goats.
3 laps 15 cleans (135/95) 9 hang power cleans (135/95) 6 jerks (Justin, Steve, Paul, Brad, Derek, and Kelie) 3 laps 10 cleans 6 hang power cleans 4 jerks 3 laps 5 cleans 3 hang power cleans 2 jerks 3 laps NOTE: The range of motion required for a “clean” in CrossFit is to take more »
15 box jumps 15 wall balls (20/14 to 10′ line) 7 rounds
Pushups KB swings Jumping squats (25/10) 30-25-20-15-10
This is going to be part of a wod someday…
I can’t keep up with the spam on this blog, so I had to change one of the settings. You can still post comments without registering or logging in, but the first time you comment I will have to approve it before it appears. Once you’ve had a comment approved, all future comments you make more »