Posts By: Will

WOD Thursday July 21, 2011

5 tasks Run 1 mile 100 Russian twists (total) 125 pushups (hands must come off the floor at bottom) 150 double unders (600 singles) 200 parallet jumps (total) Can do exercises in any order and break them up in any manner you wish.

WOD Tuesday July 19, 2011

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

Sepak Takraw

If we ever happen to get bored of Hooverball, this should be our next sport…

WOD Monday July 18, 2011

2 laps 50 situps 2 laps 25 pullups 2 laps 50 kb swings (55/35) 2 laps 25 knees to elbows 2 laps

Random WOD generator

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?


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 »

Firefighter Combat Challenge

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 »

WOD Tuesday July 12, 2011

Shoulder Press 5-5-5-5-5 Strict press — no pushing, no jerking Part 2 (optional) 100 kb swings for time (55/35)

Ladies, you must lift weights!

Kelie posted a great article on the BHCF facebook page that’s worth reposting here too. Thanks Kelie!

A couple of links

Courtesy of Kat… Click here for a massive database of CrossFit workouts and exercises. Click here for a paleo recipe book. Thanks Kat!

WOD July 11, 2011

50 squats 40 situps 30 lunges (total) 20 burpees 10 toes to bar 3 rounds

WOD July 8, 2011

Annie Double unders Situps 50-40-30-20-10 With remaining time go kill some goats.

WOD Thursday July 7, 2011

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 »

Pool jumps

This is going to be part of a wod someday…