Posts Categorized: WOD

Friday:  January 24, 2019

Warm-Up(0:00 – 15:00) Mobility:  20 Shoulder Swimmers 2 Rounds 15 Empty Bar Front Squats 10 Empty Bar Presses 10 Lateral Bar Burpees Strength/Skill(15:00 – 35:00) Touch and Go Squat Clean Thrusters 3×7 WOD(40:00 – 50:00): Fitness AMRAP 10 Minutes 9 Situps 9 KB Goblet Squats 9/6 Calorie Bike/Row/Ski Performance AMRAP 10 Minutes 3 Bar Muscle more »

Thursday:  January 23, 2019

Warm-Up(0:00 – 15:00) Mobility:  Banded Internal/External Rotations, 20/arm 30 Arm Circles (15 per arm) 30 Hip Openers (forward and backward) 20 Lunge and Reach 20 Empty Bar Pause OH Squats 20 Box Jumps, step down Strength/Skill(15:00 – 35:00) Overhead Squat:  6×2 increasing to a heavy double for the day. WOD(40:00 – 52:00) Strict Time Cap more »

Wednesday:  January 22, 2019

Warm-Up(0:00 – 15:00) Mobility:  Banded ankle distraction 2:00/side 2 Rounds 20 Band Pull Aparts 10 Scap Pull Ups + 10 Kip Swings 20 Duck Walk Steps 6-8 Strict pull Ups or elevated ring rows 20 OH Squats with band overhead Strength/Skill(15:00 – 30:00) Pistols:  Spend 10-15 minutes working on your pistols. If you are competent more »

Tuesday:  January 21, 2019

Warm-Up(0:00 – 15:00) Mobility:  Hanging Shoulder Opener 1:00/side At a conversational pace: 800 meter run (1k Row if it’s too cold to run) Directly into 3:00 Max distance handstand walk* *If you’re still working on those handstand walks, spend 3 minutes max effort handstand hold, box pike pushup hold, wall climbs, etc. something to get more »

Monday:  January 20, 2019

Warm-Up(0:00 – 15:00) Mobility:  Dragon pose 2:00/side 2 Rounds 10 Step Through/Front to Back Lunge 15 Banded Good Mornings Strength(15:00 – 35:00) Congratulations to all those that hit a new Back Squat PR last week! This week we’ll be taking a “de-load” week and focusing on some accessory skill work.  We’ll start our strength specific more »

Friday:  January 17, 2019

Warm-Up(0:00 – 15:00) Mobility:  20 Band Pull Aparts Internal Shoulder Rotation Stretch, 1:00/ side 30 Glute Bridges 20 Pause air squats (3-5 second pause in the bottom) 10 Spidermans Strength/Skill(15:00 – 35:00) Press: 10 Empty Bar Strict Press Then: 3×6 Push Press, adding weight each set Then: 1×10 Push Jerk (Heavy) WOD(40:00 – 50:00):  Strict more »

Thursday:  January 16, 2019

Warm-Up(0:00 – 15:00) Mobility:  Banded pigeon pose 2:00/side 3 Rounds 250 m row 15 Duck Walks 15 Medball Cleans Strength/Skill(15:00 – 30:00) Clean complex:  2 Cleans + 2 Hang Cleans + 2 Front Squats Work to a heavy single for the complex. WOD(35:00 – 56:00) Fitness Every 3 Minutes for 21 Minutes 12 SitUps 12 more »

Wednesday:  January 15, 2019

Warm-Up(0:00 – 20:00) Mobility:  Banded shoulder distraction 1:30/side 2:00 Machine, increasing speed 20 Lunge and Reach 20 Jump Squats 10 Kip Swings Then: Tall Snatch Warm Up: (three total sets working up in weight) 5 Power Position Squat Snatches 5 Hang Squat Snatches Strength/Skill(25:00 – 40:00) Hang Squat Snatch: 5×2 (without dropping between reps) WOD(45:00 more »

Tuesday:  January 14, 2019

Warm-Up(0:00 – 15:00) Mobility:  Calf/Achilles Smash, :90/side :50 Box Step Ups, :10 Transition :50 Single Unders, :10 Transition 1:50 HS Hold Practice (freestanding > wall > box), :10 Transition :50 Double Unders, :10 Transition :50 Box Jump, step down Strength/Skill(15:00 – 30:00) Handstand Pushups or Strict Press Every :90 for 9:00 1 Max Effort Set more »

Monday:  January 13, 2019

Warm-Up(0:00 – 15:00) Mobility:  Banded Internal/External Rotations, 20 reps/ arm 6 Rounds :10 AAB :20 S-Arm DB Clean & Jerk (alternating right/left every other round) :30 Rest Strength(15:00 – 30:00) Back Squat:  Establish a new 1RM Back Squat Max day!  Let’s see some PRs WOD(35:00 – 50:00) Each AMRAP starts with C&J. Fitness AMRAP 3 more »

Friday:  January 10, 2019

Warm-Up(0:00 – 15:00) Mobility:  Banded Overhead Contract/Relax, :90/side 2 Rounds 16 Spidermans 8 KB Swings Strength/Skill(15:00 – 35:00) Back Squat:  4×3 at 90% of your new 3RM you established on Monday. Otherwise do a 3×3 at moderate weight. WOD(40:00 – 58:00):  Strict 18:00 Time Cap Fitness 4 Rounds 60 Single Unders 15 Kettlebells Swings 20 more »

Thursday:  January 9, 2019

Warm-Up(0:00 – 15:00) Mobility:  Banded Ankle Distraction, 2:00/side 30 Shoulder Swimmers 20 Duck Walk Steps Then, 2 Rounds of: 15 Empty Bar OH Squats (PVC if needed) 10 Burpees Strength/Skill(15:00 – 25:00) Use this time to gather equipment and warm up the movements in the chipper. WOD(30:00 – 55:00) Strict 25:00 Time Cap Fitness For more »

Wednesday:  January 8, 2019

Warm-Up(0:00 – 15:00) Mobility:  Couch Stretch, 1:00/side 20 Duck Walk Steps 20 Squats 20 Duck Walk Steps 20 Cal Row Strength/Skill(20:00 – 35:00) Dead Lift:  5×3 (work to a heavy triple for the day) WOD(40:00 – 54:00): Fitness AMRAP 4 Minutes x 3 20 Burpee Box Jumps In remaining time, max Ring Rows Rest 1:00 more »

Tuesday:  January 7, 2019

Warm-Up(0:00 – 20:00) Mobility:  Banded Internal/External Rotation, 20reps/arm https://www.youtube.com/watch?v=CwTJnE0ZY7M&feature=youtu.be 2 Rounds :50 Box Step Ups (hold DB on R2) :10 Transition :50 Plank :10 Transition :50 HS Hold Practice (freestanding > wall > box) :10 Transition Then:  Clean Warm Up 2RDS 3 Tall Cleans 3 Power Position Cleans 3 Hang Cleans RD1:  Empty barbell RD2:  more »

Monday:  January 6, 2019

Warm-Up(0:00 – 15:00) Mobility:  Banded Pigeon Pose:  1:30/side 30 Squat and Twist 30 Banded Good Mornings 20 Front Rack Elbow Pointers Strength(15:00 – 35:00) Back Squat*:  Establish a 3RM Back Squat (Last week of the squat cycle – next week we will retest our max) Otherwise, do a 4×3 at moderate weight. WOD(40:00 – 52:00) more »

Friday:  January 3, 2019

Warm-Up(0:00 – 15:00) Mobility:  Doorway stretch (using the rig), :90/side https://www.youtube.com/watch?v=OIT7xEA_gz4 2 Rounds 12 DB Goblet Squats 12 Alternating DB Snatches 12 Perfect Push Ups Strength/Skill(15:00 – 35:00) Back Squat:  4×3 at 90% of your new 3RM you established on Monday. Otherwise do a 3×3 at moderate weight. WOD(40:00 – 54:00):  Strict 14:00 Time Cap more »

Thursday:  January 2, 2019

Warm-Up(0:00 – 15:00) Mobility:  Couch Stretch or Dragon Pose, :90/side :60 Squat Hold 20 Lateral Squats Followed by: 2 Rounds 10 PVC Pass Throughs 10 PVC OH Squats Strength/Skill(15:00 – 35:00) Overhead Squat:  5×5 at moderate weight. If you’re still working on OHS mobility, feel free to practice with an empty barbell or do a more »

Fitness, Performance, or Competition?

Between the Fitness, Performance, and Competition workouts, we have a variety of options for you to choose from when you come to the gym. The goal is to offer something for everyone, regardless of your level of fitness or CrossFit experience. But sometimes it’s hard to choose which one is best for you. To help more »

Wednesday:  January 1, 2019

Reminder:  Open Gym:  1:00 – 3:00  Happy New Year from Black Hills CrossFit! New Year’s Day Wod: 31 Box jumps [January] 29 Thrusters 95/65lbs [February] 31 Burpees [March] 30 Air squats [April] 31 Shoulder to overhead 95/65lbs [May] 30 Pull ups [June] 31 Power cleans 95/65lbs [July] 31 Sit Ups [August] 30 Back squats 95/65lbs more »

Tuesday:  December 31, 2019

Warm-Up(0:00 – 20:00) Mobility:  Internal Shoulder Rotation Stretch, :60/side 2 Rounds 15 Empty Bar RDLs 12 Empty Bar Front Squats :30 Static Hanging Knee Raise Hold Then…. 3 Tall Power Cleans 3 Power Position Power Cleans 3 Hang Power Cleans (pause in hang) Use an empty bar or light weight. Strength/Skill(20:00 – 35:00) Hang Power more »