8 power snatch (75/55) 8 wall balls (20/14) 8 pushups 8 rounds
Posts Categorized: WOD
7 ring dips 14 knees to elbows 21 box jumps 28 lunges (total) 5 rounds
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
400m run 10 pullups 20 situps 30 squats 6 rounds
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 »
Part 1: WOD 10 deadlifts (135/95) 8 power cleans (135/95) 6 thrusters (135/95) 5 rounds Part 2: MobilityWOD #4
30 double unders 20 kb swings (55/45) 10 burpee box jumps AMRAP in 18 mins
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.
10 SDHP (95/65) 15 pushups on the bar 10 rollouts 30 bar jumps 4 rounds
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.
Deadlift (185/135) Pullups 21/18/15/12/9/6/3
Part I: WOD 500m row 5 laps 400m row 4 laps 300m row 3 laps 200m row 2 laps 100m row 1 lap You may start with the run or the row. Part 2: MobilityWOD #3
Keith found a great discussion on the CrossFit message boards about the ideal damper settings for the row machines. Here’s the heart of it, but the entire thread is worth reading. Ok I am writing this thread to clarify the drag factor on the Concept 2 rowers. Many people comment me “Chris – I row more »
10 barbell shoulder to overhead (95/65) 10 front squats (95/65) 15 kb swings (55/35) 30 lunges (15 per side) 5 rounds * Press, push press, push jerk, and split jerk are all acceptable for the barbell to overhead exercise. * The weight must always start from the floor. No racks if you want an RX. more »
This is a great article: CrossFit is the pursuit of athletic perfection—performing difficult workouts with technical mastery under conditions of duress. We’re looking for flawless form with a jackhammering heart, bursting lungs, and battery acid-filled veins. When this is accomplished with unyielding intensity, the result is nothing short of beautiful. When we fall short of more »
Part 1: Skill Work Spend 5 minutes working with the trainer on proper power clean technique Part 2: WOD 25/20/15 burpees Power Cleans (135/95) 3 rounds of 3 minutes each, with 1 minute rest between rounds In each round you must first complete 25 burpees. Your score is the total number of power cleans you more »
10 toes to bar 20 wallballs (20/14 to 10′) 30 double unders AMRAP in 20 mins
http://games.crossfit.com/finals/live/satellite\ This is the link to the satellite live feed for the 2011 CrossFit Games. ESPN 3 will be broadcasting today’s events edited starting tonight at 1900 hours or 700pm.
100 squats 75 situps 50 box jumps 25 pullups 1200m run (9 laps)
Overhead Squat 10-8-6-4-2 reps Add weight as you progress.