Here’s one for Kai. Guido Trinidad – The Most Difficult BB Movement Ever from Rudy Nielsen on Vimeo.
Posts Categorized: WOD
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 »
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 »
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!
Deadlift 5-3-2-2 reps Then… Deadlift (bodyweight) Wallballs (20/14) 15/12/9/6/3
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
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 »
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 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 »
Front Squat 5-3-2-2 reps Then… 4 cleans (full squat) (155/115) 6 strict pullups 8 bar facing burpees 5 rounds
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 »
Jack 10 push press (115/75) 10 kb swings (55/35) 10 box jumps (24/20) AMRAP in 20 minutes
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 »
10 kb swings (55/35) 20 Russian twists (20/14) (total) 30 parallette jumps (total) AMRAP in 16 minutes Then… MobilityWOD #16
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 »
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.
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 »
A good article on the value of Olympic lifting. Click the link for the whole thing. While Olympic lifters take years to develop, Olympic lifts don’t require world class technique to elicit training effects for beginners. When you have a good strength coach eyeing your technique from the hang, it isn’t that difficult because the more »