Posts Categorized: WOD

WOD Friday Dec 23, 2011

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

“If you can’t be an athlete, be an athletic supporter”

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 »

“Eating Animals”

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 »

WOD Thursday Dec 22, 2011

5 barbell ground to overhead (95/65) 10 box jumps 15 wall balls (20/14) 20 russian twists (20/14) (total) 5 rounds

“A Clean Workspace”

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 »

“10 Tips For Success For The Crossfit Newbie”

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 »

WOD Wednesday Dec 21, 2011

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.

“8 Reasons Why Women (Should) CrossFit”

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 »

WOD Tuesday Dec 20, 2011

Back Squat 5-5-5-5-5 Then… 10 SDHP (95/65) 10 ring dips 10 pullups AMRAP in 15 minutes

BHCF Holiday Hours

Open Saturday (12/24), closed Monday (12/26). Merry Christmas!

WOD Monday Dec 19, 2011

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

The Glute-Ham Raise

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.

WOD Wednesday Dec 14, 2011

Strength/Skill: Clean 1-1-1-1-1 Go for PR, work on technique with light weight, or anything in between — whatever you want to do. Then… 5/3 HSPU (5 for men, 3 for women) 10 front squats (135/95) 15 situps 5 rounds

WOD Tuesday Dec 13, 2011

Bench Press 5-5-5-5-5 reps Then… 10 toes to bar 10 pushups (hand release) 10 kb swings (55/35) AMRAP in 14 minutes

WOD Monday Dec 12, 2011

Overhead Squat 5-5-5 reps Then… 21 overhead squats (95/65) 30 double unders 15 overhead squats 40 double unders 9 overhead squats 50 double unders For time Then… Rest 2 minutes Strict Pullups (as many reps as possible — one attempt)

WOD Friday Dec 9, 2011

100 squats 75 situps 50 pushups 25 pullups 25 burpees 50 kb swings (55/35) 75 lunges (total) 100 double unders