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 »
Posts By: Will
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 »
Row 500m for time x3 3 mins rest between rows Write two times on the board: 1) total time over the course of the 3 rows, and 2) your best 500m time.
Front squat 3-3-3-3-3
50 double unders 25 wall balls (20/14) 10 strict pullups (no kipping) 5 dips 4 rounds
Has anyone heard the story of the boiling frog? The idea is this: if you drop a frog into a pot of boiling water, the frog is going to immediately recognize the undesirability of the situation and try its hardest to get out. But if you put a frog in cold water, and then gradually more »
30 kb swings (55/35) 20 knees to elbows 10 barbell ground to overhead (135/95) AMRAP in 18 mins
Small 1000m row 50 burpees 50 box jumps 800m run 3 rounds, done in teams of 2 or 3, depending on how much work you want to do. Can also be done solo but there is a 50 minute time limit. This hero wod will be done in honor of Air Force veteran Mark P. more »
Cindy 5 pullups 10 pushups 15 squats AMRAP in 20 mins
Option 1 Clean and Jerk –5000lbs men, 3500lbs women Goal is to do it in as few reps as possible. Option 2, if your shoulders are too sore from the Turkish get-ups Deadlift –10000lbs men, 7000lbs women Again, goal is to do it in as few reps as possible. Option 3 500 mountain climbers 500 more »
5 Tasks 1000m row 100 double unders (300 singles) 50 situps 50 knees to elbows 50 Turkish get-ups (35/25) (25 reps per arm) Can be performed in any order. Can also be broken up in any way you want. But to get an RX, Turkish get-ups must be performed as in video below.
Hi all, Will here. Justin has asked me if I’d do some writing on the the BHCF website every now and again. I think it was his way of saying that I’m a better BSer than CrossFit trainer. I couldn’t come up with any arguments as to why he was wrong about that. So here more »
6 handstand pushups (or 30 second handstand hold) 9 ring dips 12 kb swings (55/35) 15 box jumps (24/20) AMRAP in 18 mins Try for partial range of motion on the HSPU rather than handstand holds — even if the range of motion is only a couple of inches. Use abmats to shorten the distance more »
10 Front Squats (135/95) 15 Burpees 5 Rounds
The new T-shirts are here come and get them, one for $25 or two for $45.
You Know you are a Crossfiter when: You Can’t hold a beer in your had that night You cant sleep because you know you can do it faster You chalk the steering wheel before going on long drives or its already chalked…….just in case When you have and WOD KILLA sticker on your rear window more »
Hello Cross fitters! First of all thanks for all the response I have gotten from those of you who want to see Justin go to the World Finals! After watching Justin dominates at the local Firefighter Combat Challenge, Jared and I asked Justin if he was going to go to the championship since he qualified, more »