Small 1000m row 50 burpees 50 box jumps 800m run 3 rounds, done in teams of 2 or 3, depending on how much work you want to do. Can also be done solo but there is a 50 minute time limit. This hero wod will be done in honor of Air Force veteran Mark P. more »
Posts Categorized: WOD
Cindy 5 pullups 10 pushups 15 squats AMRAP in 20 mins
Option 1 Clean and Jerk –5000lbs men, 3500lbs women Goal is to do it in as few reps as possible. Option 2, if your shoulders are too sore from the Turkish get-ups Deadlift –10000lbs men, 7000lbs women Again, goal is to do it in as few reps as possible. Option 3 500 mountain climbers 500 more »
5 Tasks 1000m row 100 double unders (300 singles) 50 situps 50 knees to elbows 50 Turkish get-ups (35/25) (25 reps per arm) Can be performed in any order. Can also be broken up in any way you want. But to get an RX, Turkish get-ups must be performed as in video below.
Hi all, Will here. Justin has asked me if I’d do some writing on the the BHCF website every now and again. I think it was his way of saying that I’m a better BSer than CrossFit trainer. I couldn’t come up with any arguments as to why he was wrong about that. So here more »
6 handstand pushups (or 30 second handstand hold) 9 ring dips 12 kb swings (55/35) 15 box jumps (24/20) AMRAP in 18 mins Try for partial range of motion on the HSPU rather than handstand holds — even if the range of motion is only a couple of inches. Use abmats to shorten the distance more »
10 Front Squats (135/95) 15 Burpees 5 Rounds
The new T-shirts are here come and get them, one for $25 or two for $45.
There has been a lot of talk around the gym about participating in Crossfit Games in 2011. Crossfit Games 2010 is this weekend. They will be streaming the event live on the internet. I am not sure how it works, but I am guessing that you can go to the main site www.crossfit.com and their more »
21-18-15-12-9-6-3 Deadlift 135lb men, 95lb women Box jump 24in men, 20in women pushup
50 Squats 1 lap 40 box jumps 1 lap 30 pushups 1 lap 20 situps 1 lap 10 pullups 1 lap 2 rounds
500 m row 1 min plank 15 box jumps 20 kb swings A.M.R.A.P in 20 minutes
For Time: 25 Double unders (100)singles 20 Parallette push-ups 15 Walking Lunges (m25,w10) lbs over head 10 Knees 2 Elbows 5 rounds
“NUTRITION” I would like to start a nutrition log with willing cliental. My goals are to meet on pre determined days throughout the mouth EX: Saturdays after class. During this time the active members would share success stories and tips for those of us that struggle. So for the interested parties please fill free to more »
Congratulations to Andy on getting some of his first pullups without using any bands. Andy came to us about 3 months ago. He started out using two bands together and doing jumping pullups. Andy has make some tremendous gains in a very short amount of time. If you see him, give him a ” atta more »
Deadlift 5-5-5-5-5 Do deadlifts with 75% of your max, keep rest between sets to a maximum of 2 minutes WOD 4 laps around building 10 burpees 15 pullups 20 situps 3 rounds
50 box jumps 50 wall balls 40 box jumps 40 wall balls 30 box jumps 30 wall balls 20 box jumps 20 wall balls 10 box jumps 10 wall balls
40 squats 15 knees to elbows 40 squats 20 pushups 40 squats 30 Kb swings x2
Written by Mike Hom from CrossFit Invictus It began as an off-handed joke. It progressed into semi-serious statements. It evolved into full-blown declarations. “Chalk is overrated.” Pro-Chalk I used to be pro-chalk. I used to believe dusting up my hands to a coat of pearly, bleached white would ensure victory in my workouts and help more »
100 wall balls 75 pushups 50 box jumps 500 meter row Break it up how you like, must do row after completing all other items.