Press OR Bench Press 1-1-1 Then… Back Squat OR Deadlift 1-1-1 What we’re looking for here is to establish a one rep max in two lifts, one upper body and one lower body. Choose your lifts, take sufficient time to warm up each lift up, then go for your max. Make pretty sure you are more »
Posts Categorized: WOD
25 thrusters (95/65) 25 kb swings (55/35) 25 box jumps (24/20) Rest 3 minutes 20 thrusters 20 kb swings 20 box jumps Rest 2 minutes 15 thrusters 15 kb swings 15 box jumps Rest 1 minute 10 thrusters 10 kb swings 10 box jumps
20 deadlifts (245/165) 40 pullups 60 wallballs (20/14) 80 situps 100 double unders 500m row 1 round Scale this WOD into rounds if you want — 4 rounds of 5, 10, 15, 20, and 25 reps.
Open gym, but if you feel inspired, feel free to do… The 12 Days of Christmas (courtesy of Rob Southards) 1 – Deadlift (315/225) 2 – Handstand Pushups 3 – Power Cleans (115/75) 4 – Ring Dips 5 – KB SDHP (70/55) 6 – Toes to Bar 7 – Situps 8 – Box Jumps (24/20) more »
Christina 9 pullups 9 cleans (135/95) 9 kb swings (70/55) 9 toes to bar 9 push press or push jerk (135/95) 9 burpees AMRAP in 20 minutes
And from our very own Susie Marcks, who writes one of the best blogs on the entire internet, there’s this: HOLD THE FREAKIN PHONE, SUSIE! Nobody (not even that little voice inside my head right now) gets to tell me if I am an athlete or not. There isn’t a ranking, or gauge, or any more »
An interesting article from The Atlantic. Here’s part: As any attentive observer of nature knows, life feeds on life. Every living thing, from mammals, birds, and fish to plants, fungi, and bacteria, eats other living things. Humans are part of the food web; but for the artifices of cremation and tightly sealed caskets, all of more »
5 barbell ground to overhead (95/65) 10 box jumps 15 wall balls (20/14) 20 russian twists (20/14) (total) 5 rounds
This is a great post from CrossFit West’s website. Click the link for the rest. I have had tons of tweaks and aches from about a decade of CrossFit, but only one injury that really forced me to change my training. It was in the old HQ and I was taking Amundson’s class. I was more »
This is a good one. Click the link for the whole thing. 1.) You’re Competing Against Yourself, Not Others When it comes time to throw down in a wod, don’t feel like you have to do everything RX’d or be able to complete 20 rounds of Cindy right off the bat. Go at your own more »
2 minute plank — 250m row 50 double unders 25 situps 50 mountain climbers (total) 4 rounds — 2 minute plank If you get stuck waiting for a row machine, do burpees while you wait. Write the total burpees you did on the board (in addition to your time) for bragging rights.
This is a great article. Here are 2 reasons. Click the link for the other 6. Here are 8 reasons why you (or a woman you love) should give CrossFit a shot: 1) It’s always challenging you to learn new exercises, so it keeps workouts fresh and exciting. Walking at an incline on the “dreadmill” more »
A while back someone asked what the goals were for BHCF’s programming. There was an easy answer for that, at least according to CrossFit dogma: the goal of the workouts is to increase work capacity across broad time and modal domains. In other words, to be good at any physical challenge — those which require more »
Back Squat 5-5-5-5-5 Then… 10 SDHP (95/65) 10 ring dips 10 pullups AMRAP in 15 minutes
Open Saturday (12/24), closed Monday (12/26). Merry Christmas!
Strength/Skill: Push Press 3-3-3-3-3 reps Concentrate more on using good form rather than moving heavy weight. Ideally, move heavy weight with good form, but do not sacrifice form for weight. Then… 20 kb swings (55/35) 20 pushups 20 squats 5 rounds
This exercise is so much harder than it looks. It’s like a strict pullup for your hamstrings. Try it sometime. Glute Ham Raise w/ Subs from CrossFit Verve on Vimeo.
Deadlift (185/135) Wallballs (20/14) Burpees 21-18-15-12-9-6-3
Jackie 1000m row 50 thrusters (45/35) 30 pullups