Posts Categorized: WOD

WOD Wednesday Feb 22, 2012

L-sit for 1 minute (on parallettes) 50 double unders 25 situps 10 knees to elbows 5 overhead squats (115/75) (unbroken for RX) 4 rounds Plank for 1 minute — The overhead squat in this WOD is intended to be a flexibility/mobility movement and not a strength movement. The point is to move through the full more »

The Open

The first CrossFit Games Open WOD will be announced tomorrow, so that makes today kinda like Christmas Eve for a lot of us. Of course, no one at BHCF has any chance of winning the CrossFit Games. Sad but true. So why should anyone care about the Open? I’ll tell you why. FIRST, there is more »

WOD Tuesday Feb 21, 2012

Front Squat 5-3-2-2 reps Then… 4 cleans (full squat) (155/115) 6 strict pullups 8 bar facing burpees 5 rounds

A Message From Justin About the Open

The CrossFit Games Open will soon be upon us. I highly encourage everyone to sign up. We will be running the Open a little different this year. This year the WODs will be announced every Wed at 6:00 pm. You will then have until that coming Sunday at 5:00 pm to submit your scores. This more »

WOD Monday Feb 20, 2012

Jack 10 push press (115/75) 10 kb swings (55/35) 10 box jumps (24/20) AMRAP in 20 minutes

WOD Friday Feb 17, 2012

Amanda Muscle-ups Squat snatch (135/95) 9/7/5 reps Or… Diane Deadlift (225/155) HSPU 21/15/9 reps Or… Barbara 20 pullups 30 pushups 40 situps 50 squats 5 rounds, time each round Rest precisely three minutes between rounds — Barbara can be scaled by doing 5 rounds with fewer reps per round or by doing fewer rounds. Diane more »

WOD Thursday Feb 16, 2012

10 kb swings (55/35) 20 Russian twists (20/14) (total) 30 parallette jumps (total) AMRAP in 16 minutes Then… MobilityWOD #16

“How 1-Minute Intervals Can Improve Your Health”

I think the New York Times is following our programming! This article came out today, and today’s WOD was posted last night. Here’s part. While many of us wonder just how much exercise we really need in order to gain health and fitness, a group of scientists in Canada are turning that issue on its more »

Jerk Blocks

Anyone ever notice those big wooden boxes underneath the stereo? They’re called jerk blocks. If you’re working on your jerk technique, bust those suckers out.

WOD Wednesday Feb 15, 2012

Back Squat 8-6-4-4 reps Then… 60 seconds overhead squat (75/55) 30 seconds rest 60 seconds ring dips 30 seconds rest 60 seconds toes to bar 60 seconds rest 3 rounds for total reps Ideally, go in the order written above. For larger classes, the order may be modified so that everyone has unfettered access to more »

WOD Tuesday Feb 14, 2012

Push Press 3-3-3-3-3 reps Then… 8 power snatches (95/65) 16 wallballs (20/14) 24 double unders 4 rounds

WOD Monday Feb 13, 2012

20 chest-to-bar pullups 20 box jumps (24/20) 20 power cleans (115/75) 20 situps 20 pushups (use rings if you want) 2 rounds

A Reminder

To qualify for the leaderboard you must have a trainer judge and count every rep of your workout. This means that workouts done with the group do not qualify — you must have the trainer’s undivided attention. Regardless of which WOD you choose on Friday, the group will begin at the same time. If you more »

WOD Friday Feb 10, 2012

Grace 30 clean and jerks (135/95) for time Or… Fran Thrusters (95/65) Pullups 21/15/9 Or… Karen 150 wallballs (20/14) for time — If in doubt, choose Fran.

Valentine’s Day Throwdown

On Saturday a few of us will be doing a Valentine’s Day partner WOD.  It’s a short one and should be fun.  All couples are invited to attend.  Sorry, no same-sex couples.  Not that there’s anything wrong with that.


In today’s WOD we asked you to practice something. A few days ago CrossFit Verve had a good post about what that means, and the difference between training and practice. Good stuff. “Practice” There are ten general physical skills that you cannot live without. Cardio/respiratory endurance, stamina, strength, flexibility, speed, power, coordination, accuracy, agility, and more »

“The World’s Healthiest 75-Year-Old Man”

This is a great article. It’s not really about CrossFit, but it’s close enough to share here. Click the link and read the whole thing. On any given day, in a private gym above Malibu’s Paradise Cove, a handful of men show up to attempt a workout known as the Circuit, more than three thousand more »

WOD Thursday Feb 9, 2012

Skill Work: Practice something you suck at. Muscle-ups, handstand pushups, double unders. Front-rack mobility, overhead squat mobility. Hollow-body position. Whatever it is, spend 15-20 minutes working to get better at something. Then… 10 deadlifts (185/135) 15 burpees 200m row AMRAP in 12 minutes Note: For larger classes, consider doing this workout in two heats so more »