Posts Categorized: WOD

WOD Tuesday June 19, 2012

In 4 minutes, do: 30 box jumps As many squat cleans as possible in the remaining time *Option 1: 95/65 *Option 2: 135/95 Rest 3 minutes In 3 minutes, do: 20 pullups As many presses/jerks as possible in remaining time *Option 1: 95/65 *Option 2: 135/95 Rest 2 minutes In 2 minutes, do: 10 burpees more »

WOD Monday June 18, 2012

50 double unders 40 situps 30 kb swings (55/35) 20 wallballs (20/14) 10 burpees 3 rounds

WOD Thursday June 14, 2012

Skill/Strength: Clean or Clean and Jerk Go heavy or work lighter on form and technique. If your shoulders are sore, just work on the clean, but work on the full squat clean. Then… 500m row Double Unders AMRAP in 5 minutes Your score is the number of double unders minus the seconds it took to more »

WOD Wednesday June 13, 2012

10 one-arm kb ground-to-overhead (5 right/5 left) (55/35) 20 wallballs (20/14) 3 laps 4 rounds You must do a total of 25 GHD situps during the WOD, all at once or some here and there.

BHCF Competition Series Registration

Registration for the 2012 BHCF Competition Series is now open. There is information posted on the bulletin board in the office at the gym. Basically put your $5 in an envelope with your name and you’re good to go. Do it!

WOD Tuesday June 12, 2012

Press 3-3-3-3-3 reps Then… In 4 minutes, do: 30 push press (95/65) As many chest-to-bar pullups as possible in the remaining time Rest 3 minutes In 3 minutes, do: 20 push press (115/80) As many box jumps as possible in remaining time (30/24) Rest 2 minutes In 2 minutes, do: 10 push press (135/95) As more »

Hatch Week 1

Day 1 Back Squat 1×10 at 60% of one rep max 1×8 at 70% 1×6 at 75% 1×4 at 80% Front Squat 1×5 at 60% 1×5 at 70% 1×5 at 70% 1×5 at 70% Day 2 Back Squat 1×10 at 60% 1×8 at 65% 1×8 at 70% 1×8 at 75% Front Squat 1×5 at 60% more »

WOD Monday June 11, 2012

Front or Back Squat 3-3-3-3-3 reps Then… 10 power snatch (95/65) 20 toes to bar 30 pushups 3 rounds

BHCF Competition Series UPDATE

A few changes have been made to the plan for the BHCF Competition Series. First, each competition weekend will stand alone — the scores will not carry over into the next one. So if you can’t make it one weekend, don’t worry, you can still participate. Second, all WODs must be performed at the time more »

WOD Friday June 8, 2012

Karen 150 wallballs (20/14) for time Or… Nasty Girls 50 squats 7 muscle-ups 10 hang power cleans (135/95) 3 rounds

WOD Tuesday June 5, 2012

Part 1 5 strict pullups followed by as many kipping pullups as possible 3 sets There is no time component — rest as much as you want between sets. Once you come off the pullup bar, your set is over. Your score is the total kipping pullups accomplished. Part 2 500m row 3 laps 250m more »

Hatch Update

Ok, so maybe the day after a marathon wasn’t the best time to start an intense squat program. Accordingly, we’re going to postpone the start by one week. Get your maxes tested and be ready to roll next week.

BHCF Competition Series

Mike Cornista had a great idea for those who are interested in the competitive aspect of CrossFit but don’t want to wait a whole year for the Open: the Black Hills CrossFit Competition Series. Read below, and post a comment if you’re interested. 2012 Black Hills CrossFit Competition Series The 2012 BHCF Competition Series is more »

WOD Monday June 4, 2012

20 front squats (135/95) 15 ring dips 20 power cleans (135/95) 15 knees to elbows 2 rounds Hatch Week 1, Day 1 Back Squat 1×10 at 60% of one rep max 1×8 at 70% 1×6 at 75% 1×4 at 80% Front Squat 1×5 at 60% 1×5 at 70% 1×5 at 70% 1×5 at 70% You more »

Hatch Squat Cycle

For those who are doing the Hatch Squat Cycle starting next Monday, don’t forget to determine your one-rep max back squat AND front squat. Do not estimate and do not use a one-rep max from more than a month ago.