Posts Categorized: WOD

Invictus

Out of the night that covers me, Black as the Pit from pole to pole, I thank whatever gods may be For my unconquerable soul. In the fell clutch of circumstance I have not winced nor cried aloud. Under the bludgeonings of chance My head is bloody, but unbowed. Beyond this place of wrath and more »

WOD Wednesday Aug 31, 2011

Split Jerk 5-4-3-2-1 reps Then… 20 lunges (total) 30 situps 40 flutter kicks (total) 50 mountain climbers (total) 3 rounds

WOD Tuesday Aug 30, 2011

1 lap 10 pullups (or 4 muscle ups) 1 lap 10 burpees 30 seconds rest 8 rounds

WOD Monday Aug 29, 2011

Front Squat 10-8-6-4-2 Then… 2 box jumps 4 kb swings (55/35) 6 double unders AMRAP in 18 mins Add 2 reps per exercise each round

WOD Friday Aug 26, 2011

Part 1: WOD Grace 30 barbell ground to overhead (135/95) Part 2: MobilityWOD #6

WOD Thursday Aug 25, 2011

400m run (3 laps) 30 wall balls (20/14) 400m run 30 toes to bar 400m run 30 burpees 400m run

WOD Tuesday Aug 23, 2011

Deadlift 9000/6000 Row 1k For time. You can break it up any way you want, and go back and forth between rowing and lifting. You just need to accumulate 9000/6000 in the deadlift and row a total of 1k.

WOD Monday Aug 22, 2011

10 handstand pushups (or 1 min handstand hold) 20 pullups 30 kb swings (55/35) 40 box jumps 50 double unders 3 rounds

WOD Friday Aug 19, 2011

Press Push Press Push Jerk Round 1: 5 reps of each at 50% of one-rep max in strict press Round 2: 4 reps of each at 60% Round 3: 3 reps of each at 70% Round 4: 2 reps of each at 80% Round 5: 1 rep of each at 90% No time component to more »

WOD Tuesday Aug 16, 2011

Part 1: WOD 6 cleans (115/75) 12 kb swings (45/35) 24 double unders AMRAP in 12 mins Note: There is a 50 burpee penalty for anyone who asks about whether or not you must perform a full front squat on a “clean.” Part 2: MobilityWOD #5

WOD Friday Aug 12, 2011

Athlete’s Choice Each class will decide on a named WOD (one of the WODs on the leaderboard). The group has 15 minutes to choose the WOD — in other words, before the end of the warmup. If no decision is made within that time the WOD will be Fran. Later classes can do a WOD more »

WOD Thursday Aug 11, 2011

Part 1: WOD 10 deadlifts (135/95) 8 power cleans (135/95) 6 thrusters (135/95) 5 rounds Part 2: MobilityWOD #4

RIP Nick Armstrong

In honor of fallen Rapid City Police Officer Nick Armstrong, Black Hills CrossFit will be cancelling the noon class on Thursday August 10th. The funeral is that day at 11am. Click here for more information.

WOD Monday Aug 8, 2011

Part I: Back Squat 10-8-6-4-2 Part II: Partner WOD 200 wallballs While one partner is doing wallballs the other must hold a handstand.