100 wall balls 75 pushups 50 box jumps 500 meter row Break it up how you like, must do row after completing all other items.
Posts By: Will
Some of you may have noticed that lately that we have started putting an Rx symbol by peoples name on the board after the workout. The Rx symbol stands for “as prescribed”. To get the Rx by your name you must do the workout with the weights and reps that we put on the board. more »
The rest of the schedule for May is complete. There are a couple of days that we are going to have to be closed. Please check the schedule on a reqular basis, in case it changes. Again i apologize and we will soon get back to our regular schedule.
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
Hi. So some of you may have heard me talking about weekly goal setting. The idea is to set a goal that will challenge you mentality and phisicaly. To say something like i want to lost 10 lbs and get toner is a great goal to have but very hard to achieve in a week. So more »
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
This article may get me hot water with the female clients. Oh well here goes. One of the things I have never understood is people’s obsession with their weight. People get this idea that they have to be a certain weight in order to be healthy. CrossFit has never been about how much you weigh. more »
Friday April 9 2010 For Time: Fight Gone Bad. 3 rounds.