Posts Categorized: WOD

WOD Wed Apr 26, 2017

Part 1: Front Squat 3-3-3 Then… 6 ring dips 12 back squats (135/95) 18 situps AMRAP in 12 minutes Option 2: 95/65; 9 box dips instead of ring dips Option 1+: 155/105; 3 muscle ups instead of ring dips; 9 GHD situps instead of regular situps Modify the ring dips by doing matator dips. No more »

WOD Tue Apr 25, 2017

OPT Repeatability Test 250m row 10 kb swings 10 burpees 10 kb swings 10 burpees 10 kb swings 250m row 3 rounds. Rest 12 minutes between rounds. Each round is maximum effort. Time all 3 rounds individually. Record your SLOWEST round time on the board, along with the number of seconds difference between each round’s more »

WOD Mon Apr 24, 2017

1 lap 1 round of Cindy / 1 round of DT (alternating) AMRAP in 21 minutes. Cap of 10 rounds. Option 1: 155/105 Option 2: 115/75 You may start with Cindy or DT, as long as you alternate in each subsequent round. One round of Cindy is: 5 pullups > 10 pushups > 15 squats more »

WOD Fri Apr 21, 2017

Part 1: Snatch 1-1-1 Full or power. Then… In 2.5 minutes, perform: 9 power snatches AMRAP burpee pullups (even rounds) / burpee box jumps (odd rounds) 4 rounds Rest 2.5 minutes between rounds Your score is the total AMRAP reps You may do the burpee pullups first or the burpee box jumps first, as long more »

WOD Thu Apr 20, 2017

Part 1: Athlete’s Choice If you want to lift, 3×10 deadlift or back squat are suggestions. Or work on a weakness or a skill, such as double unders, muscle ups, pistols, etc. Part 2: 4 minute AMRAP single unders Then… 15 toes to bar 30 thrusters (45/35) 100 double unders 30 thrusters 15 toes to more »

WOD Wed Apr 19, 2017

Part 1: 500m row or 1000m row Pick one and go hard. Part 2: Hang Power Clean warmup Go heavy if you want, but mostly just get warmed up. Then… 25 cal bike or 30 cal row 25 hang power cleans 25 cal bike or 30 cal row Option 1: 135/95 Option 2: 95/65 Option more »

WOD Tue Apr 18, 2017

Part 1: Bench Press 1-1-1 Or go light and fast. Then… 7 shoulder to overhead 10 pushups (odd rounds) / 15 situps (even rounds) 1 lap AMRAP in 16 minutes Option 1: 95/65 Option 2: 75/55 Option 1+: 115/75 or more You can start with pushups or situps as long as you alternate in each more »

WOD Mon Apr 17, 2017

Part 1: Front Squat 1-1-1 Go for a PR if you’re feeling strong. If not, use light weight and work on speed and explosiveness. Then… 9 deadlifts 35 box jumps 9 deadlifts 35 pullups 9 deadlifts 35 burpees 9 deadlifts 35 wallballs 9 deadlifts Option 1: 185/125 Option 2: 135/95 Option 1+: 225/155; jumps required more »

WOD Fri Apr 14, 2017

Part 1: Press or Bench Press 5 (75%) – 3 (85%) – 1+ (95%) Then… Wallballs Barbell Ground to Overhead (75/55) Calorie Row 30/20/10 Also acceptable for RX is calorie bike 21/15/9 Power snatch or clean and jerk are both acceptable

WOD Thu Apr 13, 2017

Part 1: Deadlift 5 (75%) – 3 (85%) – 1+ (95%) Then… Helen 400m run (3 laps) 21 kb swings (55/35) 12 pullups 3 rounds Then (optional)… 30 Russian twists (20/14) (total) 25 situps 30 mountain climbers (total) 3 rounds

WOD Wed Apr 12, 2017

Part 1: Clean and Jerk 1-1-1 Full or power. Then… Curtis Ps 1/2/3/4/5/etc. Burpees (over the bar) 2/4/6/8/10/etc. AMRAP in 10 minutes Option 1: 115/75 Option 2: 95/65 Option 1+: 135/95 or more A Curtis P is: 1 power clean > 2 front rack lunges (one each leg) > 1 shoulder to overhead. That full more »

WOD Tue Apr 11, 2017

Part 1: Press or Bench Press 5 (75%) – 3 (85%) – 1+ (95%) Then… Double Unders 15/30/45/60/75/90 KB or DB Shoulder to Overhead 5/10/15/20/25/30 Knees to Elbows 5/10/15/20/25/end AMRAP in 15 minutes. Cap of 5+120. Choose a light to moderate weight for the kettlebells or dumbbells. It’s both arms at the same time, just more »

WOD Mon Apr 10, 2017

Part 1: Back Squat 5 (75%) – 3 (85%) – 1+ (95%) Then… 25 front squats 1000m row 25 front squats Option 1: 135/95 Option 2: 95/65 Option 1+: 155/105 or more Choose a weight that will challenge you. You are not expected to do the front squats unbroken. Then (optional)… 10 pullups 15 pushups more »

WOD Fri Apr 7, 2017

Part 1: Press 3 (70%) – 3 (80%) 3+ (90%) Or bench press if you missed that on Tuesday. Then… 1 lap kb farmer’s carry, followed by: 3 pullups 5 box jumps 7 pushups AMRAP in 3 minutes 4 rounds Rest 2 minutes between rounds Your score is the total REPS accomplished. The farmer’s carry more »

WOD Thu Apr 6, 2017

Part 1: Deadlift 3 (70%) – 3 (80%) 3+ (90%) Then… Double Unders 60/45/30/45/60 KB Swings (55/35) 20/15/10/15/20 Laps 3/2/1/2/3 Option 2: 2x single unders instead of DU

WOD Wed Apr 5, 2017

Part 1: Clean 1-1-1 Full or power. Part 2: EMOM, for 5 minutes 3 position clean (high hang > hang > floor) + 2 front squats Light or heavy, focus on technique. Then… 9 squat cleans 15 toes to bar 4 rounds Option 1: 135/95 Option 2: 95/65 Option 1+: 155/105 or more Modify the more »

Partner Competition with Ellsworth Air Force Base

Mark your calendars… On Sunday May 7 we will be hosting a partner competition in collaboration with Ellsworth Air Force Base. Details will follow, but for now: This is for BHCF and EAFB only. There will be a cap on the total number of competitors. There will only be one division. The workouts will be more »

WOD Tue Apr 4, 2017

Part 1: Bench Press 3 (70%) – 3 (80%) 3+ (90%) Then… 20 strict presses 25 burpees over the bar 45 calorie row 20 burpees over the bar 25 shoulder to overhead Option 1: 95/65 Option 2: 75/55 Option 1+: 115/75 25 burpee penalty if you do Option 1+ but get beat by anyone who more »

WOD Mon Apr 3, 2017

Part 1: Back Squat 3 (70%) – 3 (80%) 3+ (90%) Hustle through the squats so the pullup bars are available. Then… Wallballs Situps Pullups 21/18/15/12/9/6/3 Option 1+: heavy wallball; GHD situps 14/12/10/8/6/4/2 instead of regular situps. Talk to the trainer before doing GHD situps.

WOD Fri Mar 31, 2017

Part 1: Bench Press 5 (65%) – 5 (75%) – 5+ (85%) Add 5 lbs to your training max. Then… Front Squats 21/15/9 Double Unders 75/50/25 Calorie Row 21/15/9 Option 1: 95/65 Option 2: 75/55 Option 1+: 115/75 or more Then (optional)… 25 strict pullups in fewest sets possible Modify by doing jumping pullups with more »