Posts Categorized: WOD


“Milk is quite literally better than steroids for a novice lifter to grow on, and no supplement produces the same effect.”

WOD Wednesday Nov 23, 2011

Option 1: Squat Clean and Jerk (165/110) AMRAP in 5 minutes This is Workout #3 from the CrossFit Games 2011 Open. Option 2: Grace 30 Clean and Jerk (135/95) As we have previously discussed, when the workout calls for a “clean and jerk” there is no requirement that you pass through a full squat before more »

BHCF Holiday Hours

The gym is closed on Thursday. Regular schedule on Wednesday, Friday and Saturday.


“The full squat is a perfectly natural position for the leg to occupy. That’s why there’s a joint in the middle of it, and why humans have been occupying this position, both loaded and unloaded, for millions of years. Much longer, in fact, than quasi-intellectual morons have been telling us that it’s ‘bad’ for the more »

WOD Monday Nov 21, 2011

Filthy Fifty 50 box jumps (24/20) 50 jumping pullups 50 kb swings (35/25) 50 walking lunges (total) 50 knees to elbows 50 push press (45/35) 50 back extensions 50 wallballs (20/14 to 10′ line) 50 burpees 50 double unders Time limit of 40 minutes. For RX must be done in the order listed above. If more »

Want to be a Better CrossFit Athlete?

This is a great article… When it comes to CrossFit as a competition, I can give you an edge over theother competitors. This is a simple tip. I won’t even charge you for it, even though you will start performing better. It doesn’t involve a super secret training regimen. It’s not a crazy concoction of more »

WOD Friday Nov 18, 2011

5 power cleans (145/100) 10 toes to bar 15 wallballs (20/14 to the 10’/9′ line) AMRAP in 20 minutes This is Workout #5 from the CrossFit Games 2011 Open.

BHCF Apparel

Black Hills CrossFit apparel (t-shirts, sweatshirts, etc.) is now available online! Check out all the cool designs that Susie came up with. Here’s a note from Susie on sizing: “The unisex shirts are normal mens sizing; they do shrink when you wash and dry them. If you want to order ladies sizing order “juniors” — more »

Kipping KTE and TTB

Kipping Knees-to-Elbow & Toe-to-Bars from Again Faster on Vimeo.

WOD Thursday Nov 17, 2011

Deadlift 1-1-1-1-1 Let’s see some PRs! If you don’t feel like today’s your day for a PR, do some heavy (for you) 3 or 5 rep pulls. Try out some deficit deadlifts (stand on a 45lb plate) or banded deadlifts, or experiment with the chains. Also, this should go without saying, but you need to more »


“If you want to look like some Abercrombie model, then find another program and enjoy your nice, easy training style. If you are serious about adding muscle to your frame, then get under the damn bar and make it happen.”

WOD Wednesday Nov 16, 2011

100 walking overhead lunges (total) (25/10) 50 burpees 25 barbell ground to overhead (75/45) 50 Russian twists (per side) (20/10) 100 double unders


“There is simply no other exercise, and certainly no machine, that produces the level of central nervous system activity, improved balance and coordination, skeletal loading and bone density enhancement, muscular stimulation and growth, connective tissue stress and strength, psychological demand and toughness, and overall systemic conditioning than the correctly performed full squat.”

WOD Tuesday Nov 15, 2011

6 front squats (135/95) 9 kb swings (70/45) 12 pushups AMRAP in 16 minutes

WOD Monday Nov 14, 2011

40 situps 20 box jumps 10 strict pullups 5 wall climbs 4 rounds Finish with a 250m row

Speaking of pistols…

This guy wins. And here’s a great progression tutorial for how to learn how to do them.


Inspired by Friday’s WOD… “Strong people are harder to kill than weak people, and more useful in general.”

WOD Friday Nov 11, 2011

10 clean and jerks (155/105) 1 round of Cindy 9 clean and jerks 1 round of Cindy 8 clean and jerks 1 round of Cindy 7 clean and jerks 1 round of Cindy 6 clean and jerks 1 round of Cindy 5 clean and jerks 1 round of Cindy 4 clean and jerks 1 round more »