Pete 51 toes to bar 10 clean and jerks (155/105) 51 wallballs 10 clean and jerks 51 burpees 10 clean and jerks 51 calorie row For those of you who don’t know him, Pete was the greatest guy in the world. He was a husband, father, business owner, scholar, philanthropist, and athlete, among other things. more »
Posts Categorized: WOD
In case you’ve forgotten… BHCF has Yoga every Wednesday at 930am. Be(nd) there!
June 2019 Newsletter Issue 2 BLACK HILLS CROSSFIT “Passion is energy. Feel the power that comes from focusing on what excites you” – Oprah Winfrey PURPOSE PURPOSE Someone recently asked me: “What is your purpose in life?” I thought this was an easy question until I really sat more »
On Monday May 27 we will have classes at 9am and 4pm. All other classes are cancelled. The workout, as always, will be Murph. Join us, as we pay tribute to those who have made the ultimate sacrifice in service to their country. Thank you.
Sorry to those who have followed BHCF’s programming from afar, but we will no longer be posting our workouts publicly. Instead, the WOD will be posted privately on the “Workout of the Day” tab, which is password protected. The password will be written on the whiteboard at the gym.
Warm-Up Mobility: LAX Ball/Foam Roll Traps/Lats (2:00/side) At a steady pace 15-12-9 of: Single-Arm DB Hang Clean and Jerk (light) DB Pause Goblet Squats (1-2 seconds in the bottom position) :45 Pushup Hold or HS Hold or HS Walk Practice Strength Establish a 3RM Strict Press* *keep track of this # as we will use more »
Warm-Up Mobility: 3 RDS (:20 on, :20 off) empty bar front squat hold (bottom position) 3 Steady Rounds (for quality) 15 KB Swings (Heavy as Possible with Perfect Form) 15 Wall Ball Shots (20/14) :15 second L-Sit OR :30 Plank Then… 20/15 Cal Row (All Out Effort) Strength Establish a 2RM Hang Clean* *keep track more »
Warm-Up Mobility: Low back smash 1:00/side 1:00 Superman/Banana Then… 2 Steady Rounds of 12 Good Mornings w/Empty Barbell 6-10 Strict Pulling Variation (ring rows, pullups, or C2B) 12 burpees Strength Establish a 5RM Deadlift* *keep track of this # as we will use this number going forward Fitness For Time: 4 Rounds 10 Ring Rows more »
Warm-Up Mobility: 20 PVC passthroughs + 2:00 Internal Shoulder Stretch/Side Barbell Snatch Complex – 5 Reps with an Empty Bar Muscle Snatch Behind the Neck Snatch Grip Press Overhead Squat Snatch Balance High Hang Squat Snatch Hang Squat Snatch Strength Establish a 2RM Hang Snatch* *keep track of this # as we will use this more »
Warm Up Mobility: hip floss 2 minutes per side, then: Accumulate 2 minutes on either the rower, bike, or ski erg (increasing the pace), then: 10 lateral duck walk steps 8 plank plus 6 squat jumps (with empty barbell if desired) 3 rounds, not for time Strength Establish a 1RM back squat Work up to more »
Jerry 1 mile run 2000m row 1 mile run — Classes at 530am, 830am, 11am, and noon. The 4pm/5pm/6pm classes are cancelled. Moving Day is Saturday May 3. If you’re able to help, we would appreciate it! On Monday May 6, all classes will be held in our new facility located at 1848 Fountain Plaza more »
Part 1: Front Squat 4×3 Or use this time to work on front-rack mobility. Then… 10 Front Squats (135/95) 15 Burpees 5 Rounds — A note from Will about programming… This was the first WOD I ever programmed at BHCF, all the way back on June 20, 2011. So much has changed since then — more »
Part 1: Power Clean 3×1 Then… Hang Power Cleans Pullups 10-1 Begin OR end with 30/25 cal row or bike. Option 1: 95/65 Option 2: 75/55 Option 1+: 115/75; chest to bar pullups — A quick update on our schedule over the next couple of days… We have to take the rig down after classes more »
Part 1: Back Squat 4×3 Then… 9 wallballs 15 pushups 9 wallballs 21 situps AMRAP in 15 minutes. Cap of 5 rounds. Option 1+: heavy wallball
Part 1: Deadlift or Push Press 4×3 Go heavy, or just get warmed up for the workout. Then… Open 13.2 5 shoulder to overhead (115/75) 10 deadlifts (115/75) 15 box jumps (24/20) AMRAP in 10 minutes Then (optional)… CrossFit Baseline 500m row 40 squats 30 situps 20 pushups 10 strict pullups Option 2: regular pullups more »
Part 1: Thruster 3×1 Go heavy or just get warmed up. If you’re tired of thrusters do something different like cleans or snatches. Or work on front rack mobility. Then… Pullups Thrusters 9-1 Option 1: 95/65 Option 2: 75/55 Option 1+: 115/75 Modify the thrusters by using dumbbells or kettlebells. Modify the pullups by doing more »
Part 1: Bench Press 4×7 Or use this time to work on overhead squats and OHS mobility. Then… 20 knees to elbows 30 wallballs 40 Russian twists 50/42 cal row or bike 40 Russian twists 30 wallballs 20 knees to elbows Option 2: hanging knee raises Option 1+: heavy wallball Modify by decreasing (15/25/35/45/35/25/15) or more »
Part 1: Clean and Jerk 3×1 Or just practice the movements in the WOD. Then… 10 barbell ground to overhead 10 squat cleans 10 hang power cleans 10 front squats 10 shoulder to overhead 10 back squats 10 deadlifts 10 barbell ground to overhead In that order. One barbell per athlete. Modify the weight accordingly. more »
Part 1: 1 mile run or 2k row Or if you’d rather lift: Deadlift 4×5 Then… KB Swings Burpees 3/6/9/12/15/18 Run 1 lap or row 150m after each round Option 1: 55/35 Option 2: 35/25 Option 1+: 70/45
Angie 100 pullups 100 pushups 100 situps 100 squats Modify as follows: — straight through but only 50 reps per exercise (half Angie) — 20 rounds of 5 reps per exercise (full Angie in rounds) — 10 rounds of 10 reps per exercise (full Angie in rounds) — 10 rounds of 5 reps per exercise more »