Posts By: Will

WOD Wed Jan 2, 2019

Part 1: Clean and Jerk 3×1 Full or power. 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 more »

WOD Mon Dec 31, 2018

Open 15.5 Row (cals) Thrusters 27/21/15/9 Option 1: 95/65 Option 2: 65/45 Option 3: wallballs instead of thrusters Or… Open 16.5 Thrusters Burpees over the bar 21/18/15/12/9/6/3 Option 1: 95/65 Option 2: 65/45 Option 3: wallballs instead of thrusters — On Monday, there will be classes at 530am, 830am, 11am, and noon, and Open Gym more »

WOD Fri Dec 28, 2018

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 Thu Dec 27, 2018

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 (alternating right and left) 15 pullups AMRAP in 20 minutes Or… Cindy XXX 10 pullups 20 pushups 30 squats 5 rounds Add 5 reps to the pullups, 10 reps to more »

WOD Wed Dec 26, 2018

Part 1: 4 minutes AMRAP single unders In addition, use this time to practice double unders. Then… Annie with the Rows Double Unders 50/40/30/20/10 Situps 50/40/30/20/10 Row 500m/400m/300m/200m/100m Option 2: 2x single unders

WOD Mon Dec 24, 2018

Fran Thrusters (95/65) Pullups 21/15/9 Or… Grace 30 clean and jerks (135/95) Or… Frace 21 thrusters (95/65) 21 pullups 10 clean and jerks (135/95) 15 thrusters 15 pullups 10 clean and jerks 9 thrusters 9 pullups 10 clean and jerks You may use two barbells if you do Frace. Modify the barbell movement by reducing more »

WOD Sat Dec 22, 2018

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 21, 2018

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

WOD Thu Dec 20, 2018

Jackie 1000m row 50 thrusters (45/35) 30 pullups Then (optional)… CrossFit Baseline 500m row 40 squats 30 situps 20 pushups 10 pullups Then (optional)… Open 12.1 Burpees AMRAP in 7 minutes — Do one or more of the above.

WOD Wed Dec 19, 2018

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 18, 2018

Part 1: Press 4×3 Short rest. Then… In 11 minutes, perform: 25 bench presses 35 box jumps 45/36 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 »

WOD Mon Dec 17, 2018

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 Option 2: 95/65; hanging knee raises Option 3: 10 kb swings instead of power cleans Modify the power cleans by reducing the weight.

WOD Fri Dec 14, 2018

Part 1: Deadlift 5 (75%) – 3 (85%) – 1+ (95%) Stop a few reps short of failure. Then… Deadlifts 10/8/6/4/2 Burpee Box Jumps 15/12/9/6/3 Option 1: 185/125 Option 2: 135/95 Option 3: kb sdhp 15/12/9/6/3 instead of deadlifts Option 1+: 225/155

WOD Thu Dec 13, 2018

Part 1: Press 5 (75%) – 3 (85%) – 1+ (95%) Then… 350m row 35 toes to bar 350m row 60 pushups 350m row 85 situps 350m row Option 2: 250m row each round; 25 hanging knee raises; 45 pushups; 65 situps Option 1+: 450m row each round; 45 toes to bar; 75 pushups; 105 more »

WOD Wed Nov 12, 2018

Part 1: Snatch 3×1 Full or power. Spend some time working on overhead squats. Then… Option 1: 8 power snatches 15 double unders 7 overhead squats 15 double unders 6 overhead lunges (alternating r/l) 15 double unders AMRAP in 12 minutes. Cap of 5 rounds. A: 95/65 B: 75/55 C: 45/35 Option 2: 12 kb more »

WOD Tue Dec 11, 2018

Part 1: Bench Press 5 (75%) – 3 (85%) – 1+ (95%) Then… Shoulder to Overhead Pullups 15/10/5/5/10/15 Option 1: 95/65 Option 2: 75/55 Option 1+: 115/75; rounds of 10 are chest to bar pullups and push presses; rounds of 5 are strict pullups and strict presses Modify the pullups by doing ring rows. Combine more »

WOD Mon Dec 10, 2018

Part 1: Back Squat 5 (75%) – 3 (85%) – 1+ (95%) Good form on all reps. Record the number of reps in your 1+ set on the board. Then… Cal Row or Bike Wallballs Burpees 3/6/9/12/15/18/21/24 AMRAP in 15 minutes. Cap of 7+24. Option 1+: heavy wallball Then (optional)… 20 dumbbell snatches (alternating r/l) more »

WOD Fri Dec 7, 2018

Part 1: Deadlift 3 (70%) – 3 (80%) – 3+ (90%) Then… 10 deadlifts 15 knees to elbows 20 kb shoulder to overhead (10r/10l) 45 double unders AMRAP in 12 minutes. Cap of 4 rounds. Option 1: 165/115; 55/35 kb Option 2: 135/95; 35/25 kb Option 3: 15 kb sumo deadlift high pulls instead of more »

WOD Thu Dec 6, 2018

Part 1: Press or Bench Press 3 (70%) – 3 (80%) – 3+ (90%) Then… 15 bench presses 100m row 12 bench presses 200m row 9 bench presses 300m row 6 bench presses 400m row 3 bench presses 500m row Option 1: 135/85 Option 2: 95/65 Option 1+: 155/95 Option BenchFit: 185/115

Grit & Grace

This Saturday we will be hosting the Grit & Grace event at Black Hills CrossFit. The event begins at 9am, with the doors opening around 845am. This is for all ladies, not just members of BHCF. Visit our Facebook page for more information. Open Gym will begin at noon on Saturday, and there will be more »