Posts By: Will

Open T-Shirts

Speaking of the Open… We are making shirts again this year. See below for a photo of what they will look like. If you would like to purchase an Open shirt, there’s a sign-up sheet posted in the office at the gym. Sorry for the short notice, but we will have to place the order more »

The Open!

The CrossFit Games Open is once again upon us! This will be the 9th year of doing the Open at Black Hills CrossFit, and the final year in our current facility. The workouts may have changed over the years, but the fun, the challenges, the camaraderie, and the community has grown stronger every year. It’s more »

WOD Thu Feb 7, 2019

Part 1: Bench Press 3×1 Then… In 3 minutes, perform: 500m/450m row AMRAP pushups Rest 3 minutes In 4 minutes, perform: 500m/450m row 20 lateral jumps over the rower (total) AMRAP pushups Rest 4 minutes In 5 minutes, perform: 500m/450m row 20 lateral jumps over the rower (total) 40 Russian twists (20/14) (total) AMRAP pushups more »

WOD Wed Feb 6, 2019

Part 1: Front Squat 3×1 If form is good, go heavy. If mobility is an issue, stay light and practice technique. Then… Toes to Bar Back Squats 21/15/9 Begin AND end with 25 box jumps Option 1: 135/95 Option 2: 95/65; hanging knee raises Option 1+: 155/105 If you choose to jump on the box more »

WOD Tue Feb 5, 2019

Part 1: Clean and Jerk 3×1 Go heavy, or use light weight and practice technique. Or use this time to practice the movements in the workout. Then… In 12 minutes, perform: 20/16 cal row or bike 1 round of DT 20/16 cals 1 round of DT 20/16 cals 1 round of DT AMRAP cals (cap more »

WOD Mon Feb 4, 2019

Pullups Wallballs Situps KB Swings Burpees 20/16/12/8/4 AMRAP in 20 minutes. Cap of 5 rounds. Option 1: 55/35 Option 2: 35/25; ring rows Option 1+: 70/45; heavy wallball Then (optional)… 20 cals 20 back squats (165/115) 20 cals The squats abound be light but still challenging. Adjust the weight up or down as necessary.

WOD Fri Feb 1, 2019

Part 1: Dynamic Deadlift 5×3 Light weight (~60% of one rep max). Short rest. Focus on form and speed. Then… 4 deadlifts 1 round of Cindy 8 deadlifts 2 rounds of Cindy 12 deadlifts 3 rounds of Cindy 16 deadlifts 4 rounds of Cindy AMRAP in 15 minutes. Cap of 4 rounds (a round ends more »

WOD Thu Jan 31, 2019

Part 1: Overhead Squat 3×1 Go heavy, or practice form and mobility. Then… Overhead Squats Burpees 10-1 20 double unders after each round Option 1: 75/55 Option 2: 45/35; 2x single unders Option 1+: 95/65 or more; unbroken double unders Modify the OHS by doing single arm dumbbell or kettlebell OHS. Alternate full rounds between more »

WOD Wed Jan 30, 2019

Part 1: Press, Push Press, and Push Jerk Pick one and go heavy, or focus on technique and practice all three. Then… In 12 minutes, perform: 600m row 20 shoulder to overhead (115/75) 450m row 30 shoulder to overhead (95/65) 300m row 40 shoulder to overhead (75/55) 150m row If you finish in under 12 more »

WOD Tue Jan 29, 2019

Part 1: Power Clean 3×1 Go heavy, or use lighter weight and practice technique. Then… 5 power cleans 10 pushups 4 rounds Rest 2 minutes 7 pushups 7 box jumps 5 rounds Rest 2 minutes 10 box jumps 5 power cleans 4 rounds Your time is how long it takes to complete all three parts, more »

WOD Mon Jan 28, 2019

Part 1: Paused Back Squat 5×3 Light weight. Short rest between sets. Two second pause at the bottom. Focus on form and mobility. Good form for partial range of motion is always better than bad form for full range of motion. Then… 15 wallballs 30 pullups 15 wallballs 45/36 cal row (no bike) 15 wallballs more »

WOD Fri Jan 25, 2019

Part 1: Deadlift 5 (75%) – 3 (85%) – 1+ (95%) Then… 20 kettlebell or dumbbell ground to overhead (alternating r/l) 250m row 20 toes to bar 250m row AMRAP in 12 minutes. Cap of 3 rounds. Option 2: hanging knee raises Choose your own kb or db weight. The kb or db must start more »

WOD Thu Jan 24, 2019

Part 1: Press or Bench Press 5 (75%) – 3 (85%) – 1+ (95%) Then… Tabata Tabata cal row or bike Rest 1 minute Tabata situps Rest 1 minute Tabata walking lunges Rest 1 minute Tabata pushups Option 2: box pushups Option 1+: jumping lunges You must lunge with both legs for one point. The more »

WOD Wed Jan 23, 2019

Part 1: Clean and Jerk 3×1 Or practice the barbell movements in the workout. Then… 15 wallballs 21 deadlifts 15 wallballs 15 power cleans 15 wallballs 9 clean and jerks 15 wallballs Option 1: 115/75 Option 2: 95/65 Option 1+: 135/95 or more; heavy wallball Option 1++: 20 heavy wallballs each round

WOD Tue Jan 22, 2019

Part 1: Press or Bench Press 5 (75%) – 3 (85%) – 1+ (95%) Then… In 3 minutes, perform: 15 kb swings 15 pullups AMRAP burpee box jumps 4 rounds. Rest 2 minutes between rounds. Your score is the total burpee box jumps completed. Option 1: 55/35 Option 2: 35/25; ring rows Option 1+: 70/45; more »

WOD Mon Jan 21, 2019

Part 1: Back Squat 5 (75%) – 3 (85%) – 1+ (95%) Then… 9 thrusters 25 double unders AMRAP in 12 minutes. Cap of 6 rounds. Option 1: 75/55 Option 2: 45/35 Option 3: kb or dumbbell thrusters or wallballs; 2x single unders Option 1+: 95/65 or more; unbroken DU Then (optional)… 25 pullups 35 more »

WOD Fri Jan 18, 2019

Part 1: Deadlift 3 (70%) – 3 (80%) – 3+ (90%) Then… KB SDHP 5/10/15/20/25 Situps 9/18/27/36/45 Box Jumps 5/10/15/20/25 AMRAP in 15 minutes. Cap of 5 rounds. Option 1: 55/35 Option 2: 35/25 Option 1+: 70/45

WOD Thu Jan 17, 2019

Part 1: Press 3 (70%) – 3 (80%) – 3+ (90%) Then… 25/20 cal row or bike 20 wallballs 15 knees to elbows AMRAP in 18 minutes. Cap of 4 rounds. Option 2: hanging knee raises Option 1+: heavy wallball Option 1++: cap of 5 rounds

WOD Wed Jan 16, 2019

Part 1: Power Clean 3×1 Full or power, from the hang or the floor. Focus on form. Then… EMOM, for 10 minutes Hang Power Cleans 10-1 AMRAP burpees over the bar Your score is the total burpees accomplished Option 1: 115/75 Option 2: 95/65 Option 3: kb swings 12-3 instead of hang power cleans Option more »

WOD Tue Jan 15, 2019

Part 1: Bench Press 3 (70%) – 3 (80%) – 3+ (90%) Then… Shoulder to Overhead 10/15/20/25 Pullups 10/15/20/25 Double Unders 15/30/45/60 AMRAP in 14 minutes. Cap of 4 rounds. Option 1: 115/75 Option 2: 95/65 Option 3: 75/55; ring rows; 2x single unders Option 1+: 155/105 and bar muscle ups (round of 10); 135/95 more »