Posts By: Will

WOD Wed Feb 28, 2018

Part 1: Press or Bench Press 4×3 Or use this time to get warmed up and practice push press or push jerk. Then… 20 shoulder to overhead 30 wallballs 50 situps 1000m row 50 situps 30 wallballs 20 shoulder to overhead Option 1: 95/65 Option 2: 75/55 Option 1+: 115/75; heavy wallball

WOD Tue Feb 27, 2018

Part 1: Deadlift 4×3 Then… 5 deadlifts 12 pullups 5 deadlifts 18 pushups 4 rounds Option 1: 185/125 Option 2: 135/95 Option 1+: 225/155

WOD Mon Feb 26, 2018

Part 1: Front Squat 4×3 Then… 15 back squats 15 burpees over the bar 4 rounds Option 1: 115/75 Option 2: 95/65 Option 3: 75/55 Option 1+: 135/95 or more Then (optional): Pullups 10/8/6/4/2 Calorie Row or Bike 20/16/12/8/4 (men); 16/13/10/7/3 (women) Modify by doing jumping pullups or strict pullups.

WOD Fri Feb 23, 2018

CrossFit Open 18.1 8 toes to bar 10 dumbbell hang clean and jerks (5r/5l) (50/35) 14/12 cal row AMRAP in 20 minutes CrossFit Open 18.1 Scaled 8 hanging knee raises 10 db hang clean and jerks (5r/5l) (35/20) 14/12 cal row AMRAP in 20 minutes — For those not doing the the Open, use a more »

WOD Thu Feb 22, 2018

Part 1: 45 toes to bar in fewest sets possible The set ends when your hands come off the bar or your feet touch the ground. Modify by doing knees to elbows or hanging knee raises, and/or by reducing the reps. Then… Calorie Row or Bike Hand-release Pushups Box Jumps 3/6/9/12/15/18/21/24 AMRAP in 16 minutes. more »

WOD Wed Feb 21, 2018

Part 1: Back Squat 3/5/7/9 Reduce weight each set if necessary. If your legs are sore, do 4×3 light weight pause back squats. Or use this time to practice hang power cleans. Then… 15 hang power cleans 20 wallballs 25 situps 3 rounds Option 1: 95/65 Option 2: 75/55 Option 3: 20 kb swings instead more »

WOD Tue Feb 20, 2018

Part 1: Press or Bench Press 4×5 Or use this time to practice push press and push jerk. Then… In 3 minutes, perform: 10 shoulder to overhead 15 burpees over the bar AMRAP double unders 4 rounds. Rest 2 minutes between rounds. Your score is the total double unders accomplished. Option 1: 95/65 Option 2: more »

WOD Mon Feb 19, 2018

T.U.P. Power Cleans (135/95) Pullups Front Squats (135/95) Pullups 15/12/9/6/3 Or… Bell 21 deadlifts (185/125) 15 pullups 9 front squats (185/125) 3 rounds Reduce weight as necessary. Modify the pullups by doing ring rows. Happy President’s Day from BHCF! Remember, no 530am class due to weather. All other classes remain as scheduled.

No Monday 530am Class

The snow is forecast to continue through the night. There’s a no-travel advisory and the roads will not be plowed until morning. Unfortunately we will have to cancel the Monday 530am class. All other classes will go as scheduled. Sorry for the inconvenience. Drive safely.

WOD Fri Feb 16, 2018

Part 1: Snatch 1-1-1 Full or power. Focus on form. If overhead squat is an issue for you, spend some time working on mobility. Then… 10 power snatches 20/16 cal row or bike 10 burpee pullups 3 rounds Option 1: 95/65; chest to bar pullups Option 2: 75/55; regular pullups Option 1+: 115/75 or more; more »

WOD Thu Feb 15, 2018

Part 1: Back Squat 5×3 Short rest between sets. Focus on form and speed. Then… 30 wallballs 30 second plank (on elbows) 60 medball Russian twists (total) 30 second plank 30 matador dips 30 second plank 30 kb swings (55/35) 30 second plank 60 walking overhead lunges (total) 30 second plank 30 wallballs Option 1: more »

WOD Wed Feb 14, 2018

Part 1: Deadlift or Double Unders If you want to deadlift, do 4×3. If you want to practice double unders, go for an unbroken PR. Then… 10 deadlifts 20 box jumps 50 double unders 3 rounds Option 1: 185/125 Option 2; 135/95 Option 1+: 225/155 Modify the DU by doing fewer reps or by doing more »

WOD Tue Feb 13, 2018

Part 1: Bench Press 3-5-7-9 Warm up sufficiently, and try to go as heavy as possible, reducing weight in each set. Then… Row 500m/400m/300m/200m/100m Burpees 18/15/12/9/6 Toes to Bar 15/12/9/6/3

WOD Mon Feb 12, 2018

Part 1: Clean and Jerk 1-1-1 Then… 6 clean and jerks 25 pullups 9 clean and jerks 50 pushups 12 clean and jerks 75 situps 15 clean and jerks 100 squats Option 1: 115/75 Option 2: 95/65 Option 1+: 135/95 Modify by doing 2x kb swings instead of clean and jerks. Modify by reducing the more »

The Open!

The CrossFit Open is once again upon us! This will be the 8th year of doing the Open at Black Hills CrossFit. The workouts may have changed over the years, but the fun, the challenges, the camaraderie, and the community hasn’t. It’s still the best five weeks of the year at the gym. For those more »

WOD Fri Feb 9, 2018

Part 1: Overhead Squat 3×3 Go heavy, or stay light and focus on form and mobility. Then… 6 overhead squats 10 pushups 8 front rack lunges (total) (alternate r/l) 24 double unders AMRAP in 14 minutes. Cap of 7 rounds. Option 1: 75/55 Option 2: 45/35 Option 3: 15 air squats; 20 walking lunges; 50 more »

WOD Thu Feb 8, 2018

Part 1: Deadlift 5-4-3-2-1 Add weight each set, if form allows. Then… EMOM, for 10 minutes: 4 deadlifts AMRAP burpees over the bar (even minutes) / situps (odd minutes) Rest 1 minute between rounds. Your score is the total AMRAP reps accomplished. You may begin with the burpees or situps as long as you alternate more »

WOD Wed Feb 7, 2018

Cal Row or Bike 5/10/15/20/25/30/35 Wallballs 3/6/9/12/15/18/21 Toes to Bar 2/4/6/8/10/12/14 AMRAP in 20 minutes. Cap of 7 rounds. Option 2: hanging knee raises Option 1+: heavy walllball

WOD Tue Feb 6, 2018

Part 1: Push Press or Push Jerk 3×1 Go heavy, or practice technique and get warmed up for the workout. Then… 3 strict presses 5 push presses 7 shoulder to overhead 15 box jumps 4 rounds Option 1: 95/65 Option 2: 75/55 Option 1+: 115/75

WOD Mon Feb 5, 2018

Part 1: Clean or Hang Clean 1-1-1 Full or power. Go heavy, or use this time to practice the movements in the workout. Then… Hang Power Cleans Back Squats Pullups 21/18/15 AMRAP in 12 minutes. Cap of 3 rounds. Option 1: 95/65 Option 2: 75/55 Option 3: kb swings; kb goblet squats; ring rows Option more »