Posts By: Will

WOD Mon Dec 26, 2017

Part 1: Power Clean 1-1-1 Then… Open 11.5 5 power cleans (145/100) 10 toes to bar 15 wallballs AMRAP in 20 minutes Modify the toes to bar by doing hanging knee raises.

WOD Sat Dec 23, 2017

Option 1: 12 Days of Christmas 1 thruster 2 shoulder to overhead 3 hang power cleans 4 deadlifts 5 dips 6 wallballs 7 toes to bar 8 burpees 9 kb swings 10 pushups (or handstand pushups) 11 pullups 120 double unders (or 240 single unders) Option 1: 155/105; 70/45 kb Option 2: 115/75; 55/35 kb more »

WOD Fri Dec 22, 2017

Open 15.5 Row (cals) Thrusters 27/21/15/9 Option 1: 95/65 Option 2: 65/45 Or… Open 16.5 Thrusters Burpees over the bar 21/18/15/12/9/6/3 Option 1: 95/65 Option 2: 65/45 Modify the thrusters by using dumbbells or by doing wallballs. — You’re off ’til Tuesday. Get to the gym on Friday and earn it. Merry Christmas.

Holiday Schedule

We will be closed on Monday, December 25. Merry Christmas! Regular schedule on Tuesday December 26. On Monday January 1, we will have Open Gym from 10am until 1pm. All other classes are cancelled. Happy holidays from BHCF!

WOD Thu Dec 21, 2017

Part 1: barbell warmup Then… CrossFit Baseline 2.0 45 cal row or bike 35 wallballs 25 toes to bar 15 burpee pullups 5 clean and jerks Option 1: 165/115; full clean and jerk (squat clean to thruster ok); chest to bar pullups Option 2: 135/95 Option 3: 95/65 Modify the toes to bar by doing more »

WOD Wed Dec 20, 2017

Part 1: Snatch 1-1-1 Full or power. Focus on form. Then… Option 1: Open 11.1 30 double unders 15 barbell ground to overhead (75/55) AMRAP in 10 minutes Modify the DU by doing 25 lateral jumps over the barbell instead. Option 2: Open 11.4 60 bar-facing burpees 30 overhead squats (120/90) 10 muscle-ups AMRAP in more »

WOD Tue Dec 19, 2017

Part 1: Back Squat or Bench Press 3×5 Do as many reps as posssible (with good form) on the third set. Or use this time to work on mobility. Then… Cindy 5 pullups 10 pushups 15 squats AMRAP in 20 minutes Modify the pullups by doing ring rows. Or… Mary 5 handstand pushups 10 pistols more »

WOD Mon Dec 18, 2017

Part 1: Clean and Jerk 1-1-1 Or practice the movements in the workout. Then… Williams 12 deadlifts 9 hang power cleans 6 front squats 3 shoulder to overhead 5 rounds Option 1: 135/95 Option 2: 95/65

WOD Fri Dec 15, 2017

Part 1: Overhead Squat 4×3 Or do a different squat variation. Then… Overhead Squats 4/8/12/16/20 Row 100m/200m/300m/400m/500m Option 1: 95/65 Option 2: 75/55 Option 3: wallballs 5/10/15/20/25 instead of ohs Then (optional)… 35 toes to bar in fewest sets possible The set is over when your hands come off the bar or feet touch the more »

WOD Thu Dec 14, 2017

Part 1: Deadlift or Press 3×5 Then… 30 situps 30 deadlifts 30 situps 30 shoulder to overhead 30 situps In that order. Option 1: 185/125 deadlift; 95/65 shoulder to oh Option 2: 135/95; 75/55 Option 1+: 225/155; 115/75 Combine options as desired.

WOD Wed Dec 13, 2017

3 minutes max effort: Calorie row Calorie bike KB swings KB front-rack lunges (alternating r/l) Pushups Rest 2 minutes between exercises. Your score is the total reps accomplished. The exercises may be done in any order. On the lunges, you must lunge with both legs for one point. Choose your own kb weight, and note more »

WOD Tue Dec 12, 2017

Part 1: Back Squat 5×2 Short rest. Go heavy, or use lighter weight and focus on mobility. Add a 2 second pause at the bottom if desired. Then… 9 front squats 15 pullups 42 double unders AMRAP in 14 minutes. Cap of 5 rounds. Option 1: 115/75 Option 2: 95/65; ring rows; 2x single unders more »

WOD Mon Dec 11, 2017

Part 1: Clean and Jerk 1-1-1 Go heavy, or stay light and practice technique. Then… Clean and Jerks 10/8/6/4/2/2/2/2/2/2 Burpee Box Jumps 15/12/9/6/3/3/3/3/3/3 AMRAP in 12 minutes. Cap of 10 rounds. Option 1: 135/95 Option 2: 95/65 Option 3: 2x kb swings instead of c/j Option 1+: 155/105 Then (optional)… 30 wallballs 15 burpee > more »

WOD Fri Dec 8, 2017

Part 1: barbell warmup Then… Bench Presses Deadlifts 1/2/3/4/5/6/7/8 AMRAP in 7 minutes. Cap of 8 rounds. Choose a moderate to heavy weight, with the focus on good form for all reps. Note the combined (bench + dead) weight with your score. Do this in heats so that everyone has a spotter. Then… Wallballs 3/6/9/12/15/18/21 more »

WOD Thu Dec 7, 2017

Part 1: Snatch 1-1-1 Full or power, from the hang or the floor. Focus on form. Then… 15 hang power snatches 20 toes to bar 25 box jumps 30 situps 45/36 calorie row or bike 30 situps 25 box jumps 20 toes to bar 15 hang power snatches Option 1: 95/65 Option 2: 75/55 Option more »

WOD Wed Dec 6, 2017

Part 1: Front Squat 4×3 Or use this time to get warmed up for the workout. Then… In 5 minutes, perform: 500m row 20 back squats AMRAP burpees over the bar 3 rounds. Rest 5 minutes between rounds. Option 1: 135/95 Option 2: 95/65 Option 1+: 155/105

WOD Tue Dec 5, 2017

Part 1: Push Press 3-3-3 Go heavy, or just practice push press and push jerk technique. Then… 20 strict presses 20 strict pullups 20 push presses 20 chest to bar pullups 20 shoulder to overhead 20 pullups Option 1: 95/65 Option 2: 75/55; all regular pullups Option 3: ring rows instead of pullups

WOD Mon Dec 4, 2017

Part 1: Power Clean 1-1-1 Then… 3 power cleans 6 hand-release pushups 9 air squats AMRAP in 12 minutes Option 1: 135/95 Option 2: 95/65 Then (optional)… 15 calories 15 dumbbell or kb thrusters 3 rounds Choose a light weight, and note that weight with your time on the board.

WOD Fri Dec 1, 2017

Part 1: Overhead Squat 1-1-1 Focus on form and mobility. Part 2: EMOM for 5 minutes: 3 overhead squats Focus on form. Power snatch, or behind the neck push press, to get the bar overhead. Use the 15lb or 22lb barbells if necessary. Then… Wallballs 30/20/10 Situps 45/30/15 KB Swings 30/20/10 Option 1: 55/35 Option more »

WOD Thu Nov 30, 2017

Part 1: Bench Press 4×3 Short rest. Then… 10 pushups 25 double unders 10/8 calories row or bike AMRAP in 20 minutes. Cap of 11 rounds. Option 1+: ring dips instead of pushups in every other round (alternate between pushups and ring dips); unbroken double unders