Posts Categorized: WOD


There’s something wrong with the water at the building that houses Black Hills CrossFit. And when I say “something wrong” I mean that there is no water. Accordingly, the WOD for Wednesday is updated as follows: 1. Pee before you leave for the gym. 2. Do not pee outside behind the gym. 3. If you more »

RX or not RX?

The workouts at Black Hills CrossFit are designed to challenge everyone who walks into the gym, including our best and fittest athletes. Sometimes the WOD will be so difficult (in terms of weight or complexity of movements, or both) that only a few people can do it as prescribed. That is as it should be. more »

WOD Monday Nov 7, 2011

Wallballs (20/14 to 10′ line) Situps Chest-to-Bar Pullups 21/18/15/12/9/6/3 Do regular pullups rather than chest-to-bar if you are scaling this workout.

WOD Friday Nov 4, 2011

9 deadlifts (155/100) 12 hand-release pushups 15 box jumps AMRAP in 15 minutes This is Workout #2 from the CrossFit Games 2011 Open. For those who competed in the Open, your scores are still available on the CF Games website, which is linked to above.

“The Craziest Exercise Ever”

That’s what Men’s Health calls the kipping pullup. But fortunately they are being tongue-in-cheek. This is actually a fair and accurate article. How refreshing. Check it out. If you watched the CrossFit Games on ESPN2 or have ever visited a CrossFit gym, you’ve probably seen a kipping pullup. The move combines a hip drive, kick, more »

WOD Thursday Nov 3, 2011

Back Squat 5-5-5-5-5 reps Then… 10 wallballs 10 burpees AMRAP in 10 minutes

WOD Wednesday Nov 2, 2011

5 tasks 1500m row 100 walking lunges (total) 50 knees to elbows 50 kb clean and press (55/35) (total — 25 per arm) 25 ghd situps For RX tasks may be done in any order but must be completed in their entirety before moving on to next task. If not going for RX you can more »

WOD Tuesday Nov 1, 2011

Part 1: WOD 30 double unders 15 barbell ground-to-overhead (75/55) AMRAP in 10 minutes This is Workout #1 from the CrossFit Games 2011 Open. Let’s see if we got any better. The barbell portion is ground to overhead any way you want, snatch or clean and jerk. Part 2: MobilityWOD #12

How to Hang Clean

Thanks to Bryan Kemper for this excellent article… There’s propaganda floating around that the Hang Clean is so crazy-complicated that you probably shouldn’t bother with it at all. Many coaches will avoid teaching it for this reason leaving literally hundreds of thousands of athletes in this country under-powered as a result. Don’t believe the hype. more »

100 Pounds

Ed Dunning is one of the many new faces to appear at Black Hills CrossFit in the last few months. Ed came to CrossFit with the goal of losing 100 pounds, and he started a blog to document his journey. Check it out if you get a chance. Ed’s a good writer, and it’s an more »

WOD Thursday Oct 27, 2011

50 situps 50 parallette jumps 5 laps 40 situps 40 parallette jumps 4 laps 30 situps 30 parallette jumps 3 laps 20 situps 20 parallette jumps 2 laps 10 situps 10 parallette jumps 1 lap

WOD Wednesday Oct 26, 2011

50 deadlifts (135/95) 50 wallballs 50 pullups 50 burpees 50 kb swings (70/45) 500m row For RX must be done in one round. If not going for RX you may split it up into rounds, for instance 5 rounds of 10 reps per exercise, or however you wish. Did someone say something about no barbells? more »

WOD Tuesday Oct 25, 2011

10 cleans (135/95) 20 pushups (hands come off the floor at the bottom) 5 rounds Remember the review from a few days ago on what a “clean” is. Also, after Tuesday there will be no more barbells for a few days. We promise. Maybe.