Posts By: Will

WOD Tue Jan 23, 2018

Part 1: Press 5×3 Or use this time to practice handstand pushups or their modifications, such as pike hspu, handstand holds against the wall, or wallclimbs. Then… 10 pushups 10 box jumps 200m row AMRAP in 15 minutes Option 1+: first 5 rounds are 5 hspu per round instead of 10 pushups; then switch to more »

WOD Mon Jan 22, 2018

Part 1: Back Squat 4×3 Short rest between sets. Focus on form and speed. Then… 12 front squats 12 burpee pullups 4 rounds Option 1: 95/65 Option 2: 75/55 Option 1+: 135/95; chest to bar pullups Then (optional)… 40 situps 30 kb swings 20 cal row or bike Choose your own kb weight. Modify by more »

This Weekend’s Schedule

Saturday January 20 Olympic Weightlifting Seminar with Cal Strength lifters Rob Blackwell and Jordan Weichers. Gym opens at 830am. Seminar begins at 9am and ends at 5pm. No Open Gym. Sunday January 21 Open Gym from 10am – noon.

WOD Fri Jan 19, 2018

Part 1: Clean 1-1-1 Full or power. Focus on technique. Part 2: EMOM for 5 minutes 3 position clean As heavy as possible with good form. Then… 10 power cleans 20 wallballs 30 cal row or bike 20 wallballs 10 power cleans Option 1: 135/95 Option 2: 95/65 Option 1+: 155/105; heavy wallball — Schedule more »

WOD Thu Jan 18, 2018

Part 1: Bench Press 3×10 Short rest between sets. Add weight each set if possible. Then… KB Swings KB Russian Twists (total) Box Jumps Burpees Toes to Bar 10-1 Option 1: 70/45 Option 2: 55/35 Option 3: 35/25; hanging knee raises

WOD Wed Jan 17, 2018

Part 1: Overhead Squat 3×3 This is another thing that’s probably coming in the Open. Get ready. If desired, do back or front squats instead. Then… 450m row 30 shoulder to overhead 30 back squats 300m row 20 shoulder to overhead 20 front squats 150m row 10 shoulder to overhead 10 overhead squats Option 1: more »

WOD Tue Jan 16, 2018

Part 1: Deadift 4×3 Go heavy, or stay light and work on form. You may also use this time to practice double unders. Go for an unbroken PR. Then… Deadlifts 3/6/9/12/15 Double Unders 15/30/45/60/75 Option 1: 185/125 Option 2: 135/95 Option 1+: 225/155 Modify the DU be reducing the reps (10/20/30/40/50 or less) or by more »

WOD Mon Jan 15, 2018

Angie 100 pullups 100 pushups 100 situps 100 squats Modify as follows: — straight through but only 50 reps per exercise (half Angie) — 20 rounds of 5 reps per exercise (full Angie in rounds) — 10 rounds of 10 reps per exercise (full Angie in rounds) — 10 rounds of 5 reps per exercise more »

WOD Fri Jan 12, 2018

Part 1: Snatch 1-1-1 Full or power. Go heavy, or stay light and practice technique. Part 2: EMOM, for 5 minutes 3 position snatch (high hang > hang > floor) Full or power. Focus on form. Then… 21 shoulder to overhead 21 pullups 15 hang to overhead 15 pullups 9 ground to overhead 9 pullups more »

WOD Thu Jan 11, 2018

Part 1: Pistols These might be coming up in the Open this year. Practice the movement or its modifications. See video below. If you think pistols are dumb, do heavy back squats instead. Then… 750m row 20 kb swings 75 air squats 500m row 20 kb swings 50 kb step ups (holding kb) (25 per more »

WOD Wed Jan 10, 2018

Part 1: Press or Bench Press 4×5 Then… Burpees 3/6/9/12/15/18/21 Double Unders 10/20/30/40/50/60/70 Knees to Elbows 3/6/9/12/15/18/21 AMRAP in 18 minutes. Cap of 7 rounds. Option 2: single unders 25/50/75/100/125/150/175; situps 5/10/15/20/25/30/35 If your hands get sore or are going to tear, switch to hanging knee raises or situps.

WOD Tue Jan 9, 2018

Part 1: Clean and Jerk 1-1-1 Full or power. Focus on form. Then… 21 deadlifts 30 cal row or bike 15 power cleans 20 cals 9 clean and jerks 10 cals Option 1: 135/95 Option 2: 95/65 Option 1+: 165/115 Remember, as always: form > consistency > intensity. Choose a weight that allows you to more »

WOD Mon Jan 8, 2018

Part 1: Front Squat 4×3 Then… Back Squats 12/9/6/3/6/9/12 Hand-release Pushups 15/12/9/6/9/12/15 AMRAP in 12 minutes. Cap of 7 rounds. Option 1: 135/95 Option 2: 95/65 Option 1+: 155/105; ring dips instead of pushups Option 1++: muscle ups 8/6/4/2/4/6/8 instead of pushups Combine options as desired. Modify the dips by using the matador or a more »

WOD Fri Jan 5, 2017

Part 1: Snatch 3×1 Full or power. Focus on form. Then… Power Snatch Toes to Bar 9/6/3 Rest 2 minutes Power Snatch Box Jumps 9/6/3 Rest 2 minutes Toes to Bar Box Jumps 15/12/9 Your score is the total time it takes to complete all parts, including the rest. Option 1: 95/65 Option 2: 75/55 more »

WOD Thu Jan 4, 2018

Part 1: Back Squat 5×3 Then… 6 pushups 9 wallballs 12 double unders AMRAP in 15 minutes. Cap of 10 rounds. Add 3 reps to the DU in each subsequent round: 12/15/18/21/24/27/31/34/37/40 Option 1: as written Option 2: 2x single unders Option 1+: heavy wallball; unbroken DU Combine options as desired.

WOD Tue Jan 3, 2018

Part 1: Push Press 3×3 Go heavy, or stay light and practice technique. Then… In 2 1/2 minutes: 10 strict presses 20 situps AMRAP calorie row or bike 5 rounds. Rest 2:30 between rounds. For the 5th round, the exercises change to: 20 situps 20/16 cals AMRAP shoulder to overhead Option 1: 75/55 (rounds 1-4); more »

WOD Mon Jan 2, 2018

Part 1: Hang Clean 1-1-1 Full or power. Then… Pullups Burpees over the bar 3/6/9/12/15/18 5 hang power cleans before each round (30 total) Option 1: 135/95 Option 2: 95/65 Option 1+: 155/105 Modify the pullups by doing jumping pullups or ring rows. Modify the hang power cleans by doing 2x kb swings. Then (optional)… more »

WOD Fri Dec 29, 2017

Part 1: establish a 1, 3, or 5 rep max back squat End the year with a PR. Then… Jackie 1000m row 50 thrusters (45/35) 30 pullups Or… Fran Thrusters (95/65) Pullups 21/15/9 Do one or more of the above. Happy New Year from Black Hills CrossFit!

WOD Thu Dec 28, 2017

Part 1: barbell warmup Or use this time to practice handstand pushups or ring dips. Then… Option 1: Diane Deadlifts (225/155) Handstand Pushups 21/15/9 Modify the HSPU by doing 35/25/15 regular pushups Option 2: Christine 500m row 12 deadlifts (bodyweight) 21 box jumps 3 rounds Option 3: Elizabeth Cleans (full) (135/95) Ring Dips 21/15/9 Modify more »

WOD Wed Dec 27, 2017

Part 1: Press 4×3 Short rest. Then… In 11 minutes, perform: 25 bench presses 35 box jumps 45 calorie row or bike AMRAP burpees Your score is the total burpees accomplished. Choose your own weight on the bench press. Bodyweight for men and .75 bw for women is a good goal. It shouldn’t take more more »