Posts Categorized: WOD

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.

WOD Thursday Aug 4, 2011

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

Damper Settings on the C2

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 »

WOD Wednesday Aug 3, 2011

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 »

“The Non-Negotiability of Perfection”

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 »

WOD Tuesday August 2, 2011

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 »

2011 CrossFit Games\ 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.

The Leaderboard

You might notice that the leaderboard has been erased. Relax, if you were on the board, we wrote your time down. If it was for one of The Benchmark Girls or The New Girls it will be back. If it was for something else, it’s probably going to be gone. The new leaderboard will be more »

BHCF Mobility Project

We’re going to start including the MobilityWOD with our daily WOD. It won’t be every day, and there will be no set schedule for when we do it — it’ll just be here and there. But it will begin tomorrow. Here’s the fun part: we’re going to start with day one of the MobilityWOD, and more »

WOD Monday July 25, 2011

10 strict pullups 20 kb swings (55/35) 30 box jumps 40 pushups 50 situps 60 parallet jumps 50 situps 40 pushups 30 box jumps 20 kb swings 10 strict pullups

WOD Friday July 22, 2011

10 thrusters (135/95) 25 burpees 8 thrusters 20 burpees 6 thrusters 15 burpees 4 thrusters 10 burpees 2 thrusters 5 burpees