Posts Categorized: WOD


“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 »

Yeah, but what’s his Fran time?

Looks like this guy can do pistols pretty well. EDIT: Alright, I guess this photo is altered somehow. Take a look at this. Still pretty badass.

WOD Thursday Nov 10, 2011

Option 1: Row 2k Option 2: 10 kb swings (55/35) 10 pushups 10 squats 10 rounds Notes: The reason for two different WOD options on Thursday is as follows: on Friday we are doing a very challenging WOD involving many heavy clean and jerks and 100 pushups, among other things. If you’re doing Friday’s WOD, more »

New Feature!

We’re starting a new feature here at the Black Hills CrossFit blog. It’s called Mark Rippetoe’s Quote of the Day (hereinafter “MRQOTD”). Mark Rippetoe is a strength coach who authored a pretty famous book called Starting Strength. I haven’t read the book, but from what I can tell he’s pretty hilarious. Today’s quote is inspired more »


There’s something wrong with the water at the building that houses Black Hills CrossFit. And when I say “something wrong” I mean that there is no water. Accordingly, the WOD for Wednesday is updated as follows: 1. Pee before you leave for the gym. 2. Do not pee outside behind the gym. 3. If you more »

RX or not RX?

The workouts at Black Hills CrossFit are designed to challenge everyone who walks into the gym, including our best and fittest athletes. Sometimes the WOD will be so difficult (in terms of weight or complexity of movements, or both) that only a few people can do it as prescribed. That is as it should be. more »

WOD Monday Nov 7, 2011

Wallballs (20/14 to 10′ line) Situps Chest-to-Bar Pullups 21/18/15/12/9/6/3 Do regular pullups rather than chest-to-bar if you are scaling this workout.

WOD Friday Nov 4, 2011

9 deadlifts (155/100) 12 hand-release pushups 15 box jumps AMRAP in 15 minutes This is Workout #2 from the CrossFit Games 2011 Open. For those who competed in the Open, your scores are still available on the CF Games website, which is linked to above.

“The Craziest Exercise Ever”

That’s what Men’s Health calls the kipping pullup. But fortunately they are being tongue-in-cheek. This is actually a fair and accurate article. How refreshing. Check it out. If you watched the CrossFit Games on ESPN2 or have ever visited a CrossFit gym, you’ve probably seen a kipping pullup. The move combines a hip drive, kick, more »

WOD Thursday Nov 3, 2011

Back Squat 5-5-5-5-5 reps Then… 10 wallballs 10 burpees AMRAP in 10 minutes