Posts Categorized: WOD

WOD Friday Sep 23, 2011

400m run (3 laps) 15 pullups 15 box jumps 30 bicycle crunches (15 per side) 4 rounds

WOD Thursday Sep 22, 2011

100 double unders KB swings (55/35) Wallballs (20/14) 40/30/20/10 100 double unders

Torn Hands

For those who suffer from torn hands on a regular basis, here’s an interesting video…

WOD Wednesday Sep 21, 2011

It’s the last day of the burpee challenge! Congrats to those who participated, and especially to the few of us that finished it. It sucked, no doubt about it, but it was worth the effort. Everyone should do a burpee challenge sometime. WOD Option 1: 75 burpees Rest 2 mins 75 situps Rest 2 mins more »

WOD Tuesday Sep 20, 2011

Part 1: WOD Deadlift 10,000/7,500 in fewest reps possible. Part 2: MobilityWOD #10

FGB6 Recap

Thanks to all those who attended Fight Gone Bad, and congratulations to anyone who completed the workout. There’s something special about pushing through the adversity of a difficult workout like that. It was truly inspirational to watch people dig deep within themselves to get that extra rep or two — to keep working when every more »

WOD Monday Sep 19, 2011

10 kb snatch (35/25) (total — 5 per arm) 15 incline pushups 20 overhead walking lunges (45/25) (total — 10 per leg) 6 rounds

On the News

Watch KNBN News Saturday night at 10pm for a story on Black Hills CrossFit and Fight Gone Bad!

WOD Friday Sep 16, 2011

Part 1: WOD 400m run (3 laps) 25 knees to elbows 10 wall climbs (or 2 minute plank) 3 rounds Part 2: MobilityWOD #9

WOD Thursday Sep 15, 2011

3 Tasks 1000m row 200 double unders 100 parallet jumps (total) Can be broken up in any way you wish

Burpee Challenge

This post is for the two or three of us who haven’t bailed on the burpee challenge… The last day of the challenge is Saturday, Sep 17. That’s also the day of Fight Gone Bad. Crazy Kelly, the organizer of the burpee challenge — and just about every other challenge and support group that I more »

WOD Tuesday Sep 13, 2011

Part 1: WOD Power Cleans (135/95) Bar-facing Burpees 15-12-9-6-3 Part 2: MobilityWOD #8 (Note: There is more information in the MobilityWOD than just the video. Click the link above to go directly to the MWOD post.)

WOD Monday Sep 12, 2011

Angie 100 pullups 100 pushups 100 situps 100 squats For RX you must complete all reps of each exercise before moving on to the next.

Monday Schedule

The gym will be open on Labor Day at 530am for a group class and then from 2-4pm for open gym. What better way to spend Labor Day than by laboring through a CrossFit workout? Come on down.