Posts Categorized: WOD

WOD Thursday Oct 6, 2011

Push Press 3-3-3-3-3 reps Feel free to throw some max effort split jerks in there too if you want.

WOD Wednesday Oct 5, 2011

Part 1: WOD 10 deadlifts (245/165) 20 double unders 5 rounds Part 2: MobilityWOD #11

WOD Tuesday Oct 4, 2011

5 tasks 1000m row 2 laps farmer’s walk carrying one KB per arm (55/35) 50 thrusters (45/35) 100 pushups 10 GHD situps Exercises and reps can be broken up in any way you wish. The farmer’s walk is just that — a walk. Walk as fast as you want, but DO NOT RUN.

WOD Monday Oct 3, 2011

10 wallballs 10 toes to bar 10 box jumps AMRAP in 15 mins (CF Mainsite WOD from Sep 26, 2011)

WOD Friday Sep 30, 2011

Team WOD 250m row Box Jumps KB SDHP (70/45) AMRAP in 18 mins. Your team’s score is the total box jump and SDHP reps performed. Three person teams. While one person is rowing the other two are doing box jumps and SDHP. When the rower gets to 250m, everyone rotates. Continue for 18 minutes. Add more »

WOD Thursday Sep 29, 2011

5 ring dips 7 power cleans (135/95) 9 burpees 6 rounds For RX you must do dips on the rings. Otherwise you may do dips on the box, bar, tire, etc.

WOD Wednesday Sep 28, 2011

Run 6 laps 50 kb swings (55/35) 40 pullups 30 kb swings 20 pullups 10 kb swings 5 strict pullups Run 6 laps

WOD Tuesday Sep 27, 2011

4 laps 20 thrusters (95/65) 3 laps 15 thrusters 2 laps 10 thrusters 1 lap 5 thrusters

Pride and Integrity

There are two things that we as CrossFitters hold to a very high standard in the gym: PRIDE and INTEGRITY. Here are the dictionary meanings: Pride: a becoming or dignified sense of what is due to oneself or one’s position or character; self-respect; self-esteem. Integrity: adherence to moral and ethical principles; soundness of moral character; more »

WOD Friday Sep 23, 2011

400m run (3 laps) 15 pullups 15 box jumps 30 bicycle crunches (15 per side) 4 rounds

WOD Thursday Sep 22, 2011

100 double unders KB swings (55/35) Wallballs (20/14) 40/30/20/10 100 double unders

Torn Hands

For those who suffer from torn hands on a regular basis, here’s an interesting video…

WOD Wednesday Sep 21, 2011

It’s the last day of the burpee challenge! Congrats to those who participated, and especially to the few of us that finished it. It sucked, no doubt about it, but it was worth the effort. Everyone should do a burpee challenge sometime. WOD Option 1: 75 burpees Rest 2 mins 75 situps Rest 2 mins more »

WOD Tuesday Sep 20, 2011

Part 1: WOD Deadlift 10,000/7,500 in fewest reps possible. Part 2: MobilityWOD #10

FGB6 Recap

Thanks to all those who attended Fight Gone Bad, and congratulations to anyone who completed the workout. There’s something special about pushing through the adversity of a difficult workout like that. It was truly inspirational to watch people dig deep within themselves to get that extra rep or two — to keep working when every more »

WOD Monday Sep 19, 2011

10 kb snatch (35/25) (total — 5 per arm) 15 incline pushups 20 overhead walking lunges (45/25) (total — 10 per leg) 6 rounds

On the News

Watch KNBN News Saturday night at 10pm for a story on Black Hills CrossFit and Fight Gone Bad!