Posts Categorized: WOD

Squat Clean and Jerk Pistol

Here’s one for Kai. Guido Trinidad – The Most Difficult BB Movement Ever from Rudy Nielsen on Vimeo.

“What does it mean to RX?”

It’s more than just doing the prescribed weight. Thanks to Rob Southards for passing this along. Click the link for the whole thing. Now, for those of you who are consistently doing the WODs with prescribed weights and movements, there are some fundamentals to review. Just because your bar has the prescribed weight on it more »

WOD Tuesday Feb 28, 2012

Strength/Skill: Squat Snatch Spend 15-20 minutes working on the squat snatch. DO NOT POWER SNATCH. Work exclusively on catching the snatch in the squat. Start with the PVC. Move up to the empty bar. If that’s as heavy as you can go, don’t sweat it. The idea here is just to work on getting comfortable more »

WOD Monday Feb 27, 2012

50 squats 40 pushups 30 kb swings (55/35) 20 power cleans (95/65) 10 L-pullups 20 barbell shoulder-to-overhead (95/65) 30 burpees 40 wallballs (20/14) 50 situps


For those of you doing the CrossFit Games Open, your score must be submitted by 5pm Sunday!

WOD Friday Feb 24, 2012

Deadlift 5-3-2-2 reps Then… Deadlift (bodyweight) Wallballs (20/14) 15/12/9/6/3

WOD Thursday Feb 23, 2012

3 Tasks 1500m row 100 pushups (hand release) 100 lunges (total) Can be done in any order and/or broken up into rounds, however you wish. Then… MobilityWOD #17

“Me, Compete?”

Thanks to Bryan Kemper for finding this article from CrossFit West about the Open. Click the link for the whole thing. An integral element of CrossFit is learning to push ourselves, learning to set goals and work hard to meet them, even if that means we struggle a bit. The Open is a chance for more »

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 »