By now most of you have heard of the MobilityWOD. Kelly Starrett is a physical therapist who is an absolute wizard when it comes to biomechanics and body positioning as it relates to CrossFit. If you have mobility/flexibility issues, odds are your answer is somewhere in the MobilityWOD. It’s only a couple of minutes a more »
Posts Categorized: WOD
2 laps 10 pushups 5 ring dips AMRAP in 20 mins
We would like to invite everybody down to the 2nd Annual Firefighter Combat Challenge. It will be held at 7th & Main this Saturday and Sunday. The event starts at 1:00 pm Saturday and 11:00 am on Sunday. Bring the entire family, there is plenty for the kids to do, and it’s all free. We more »
10 deadlifts (225/155) 20 pullups 4 rounds
Shoulder Press 5-5-5-5-5 Strict press — no pushing, no jerking Part 2 (optional) 100 kb swings for time (55/35)
Kelie posted a great article on the BHCF facebook page that’s worth reposting here too. Thanks Kelie!
Courtesy of Kat… Click here for a massive database of CrossFit workouts and exercises. Click here for a paleo recipe book. Thanks Kat!
50 squats 40 situps 30 lunges (total) 20 burpees 10 toes to bar 3 rounds
Annie Double unders Situps 50-40-30-20-10 With remaining time go kill some goats.
3 laps 15 cleans (135/95) 9 hang power cleans (135/95) 6 jerks (Justin, Steve, Paul, Brad, Derek, and Kelie) 3 laps 10 cleans 6 hang power cleans 4 jerks 3 laps 5 cleans 3 hang power cleans 2 jerks 3 laps NOTE: The range of motion required for a “clean” in CrossFit is to take more »
15 box jumps 15 wall balls (20/14 to 10′ line) 7 rounds
Pushups KB swings Jumping squats (25/10) 30-25-20-15-10
This is going to be part of a wod someday…
I can’t keep up with the spam on this blog, so I had to change one of the settings. You can still post comments without registering or logging in, but the first time you comment I will have to approve it before it appears. Once you’ve had a comment approved, all future comments you make more »
Row 500m for time x3 3 mins rest between rows Write two times on the board: 1) total time over the course of the 3 rows, and 2) your best 500m time.
Front squat 3-3-3-3-3
50 double unders 25 wall balls (20/14) 10 strict pullups (no kipping) 5 dips 4 rounds
Has anyone heard the story of the boiling frog? The idea is this: if you drop a frog into a pot of boiling water, the frog is going to immediately recognize the undesirability of the situation and try its hardest to get out. But if you put a frog in cold water, and then gradually more »
30 kb swings (55/35) 20 knees to elbows 10 barbell ground to overhead (135/95) AMRAP in 18 mins
Small 1000m row 50 burpees 50 box jumps 800m run 3 rounds, done in teams of 2 or 3, depending on how much work you want to do. Can also be done solo but there is a 50 minute time limit. This hero wod will be done in honor of Air Force veteran Mark P. more »