Posts Categorized: WOD

Thursday, June 10 2010 WOD

100 wall balls 75 pushups 50 box jumps 500 meter row Break it up how you like, must do row after completing all other items.

Rx and Hydration

Some of you may have noticed that lately that we have started putting an Rx symbol by peoples name on the board after the workout. The Rx symbol stands for “as prescribed”.  To get the Rx by your name you must do the workout with the weights and reps that we put on the board. more »

Oh for fun

I had a recent revelation of sorts while reading Mark Sisson’s “The Primal Blueprint.” I reference Sisson’s blog, MDA, a lot because I like his approach and his common-sense advice. Although he is zealous about primal eating, he is not fanatical. In a health industry run amok by fitness nazis, it’s refreshing to find someone more »

May Schedule

The rest of the schedule for May is complete. There are a couple of days that we are going to have to be closed. Please check the schedule on a reqular basis, in case it changes. Again i apologize and we will soon get back to our regular schedule.

Why do you workout

  Before the age of physical maturity at about 25 years, our body is continually growing and developing and during this phase muscles and the entire body stays strong even without specific exercise. After we reach the age of 30, we basically have two options available to us. We can either begin the long process more »

May 11, 2010

WOD 9 thrusters bear crawl 15 wall ball bear crawl 21 kb swings A.M.R.A.P in 20 minutes

Congratulations Kelie

We would like to congratulate Kelie Wilson on earning her Level 1 certification. Kelie has been with Black Hills CrossFit since we opened our doors. Kelie will be a great addition to our training staff. On another note, many of you know that Keith and his wife are expecting their 2nd child. For a couple more »

May 10, W.O.D

Monday May 10 2010 Barbara 5 Rounds Each Round For Time: 20 Pull-up 30 Push-up 40 Sit-ups 50 Squats 3 Min rest between each Round

Twists and turns

If I had my druthers (By the way, druthers is a great word. Feel free to use it as often as you’d like. In fact, consider it your word WOD. As many druthers as you can work into a conversation. For time. … But I digress.), upon entering this world, I would have been handed more »


I am not an expert at most — well, really any — forms or kinds of exercise. But I do know how to rest. I can rest like nobody’s business. I am a Super Rester. But honestly, a lot of times, the importance of rest, of letting your body heal and recover and strengthen, gets more »

Workout Of the Day

Friday April 23 2010 For Time: 7 (B.W.) Dead-Lifts,  15 Sit-ups,  21 Burpees, 5 rounds

Workout Of the Day

Thursday April 22 2010 For Time: 20 Double unders (100 singles unbroken), 20 Mt. Climbers, 20 Box Jumps.  6 rounds

Workout Of the Day

Wednesday April 21, 2010 For Time; 25 Wall-Balls, 15 Sit-ups, 10 Parallett Jumps

Workout Of the Day

Tuesday April 20  2010 For Time: 21-18-15-12-9-6-3 Box Jumps,  K.B. Swings,  S.D.H.P (95lbs men, 65 women)

Raindrops on roses and whiskers on kittens

In case you were wondering about the title of today’s blog, you probably realized it’s from “The Sound of Music” song “My Favorite Things,” which is what today’s post is about. I complain a lot — endless, actually — about the exercises I hate in certain WODs, but there are some movements I really do more »

Balancing the scales

I’ve thought a lot recently about Justin’s recent post “Stay off the Scale.” In theory, I would love to agree with everything he said (editor’s note to Justin: I’m going to only partially throw you under the bus here. Please don’t raise my membership fee. Or make me do extra burpees.). Nothing would give me more »

Workout Of the Day

Monday April 19 2010 For Time: 500 m Run,  300 Squats, 200, Push-ups, 100 Pull-ups.  500 m Run As many set as need: ex (30-20-10 x 10 r)

Workout Of the Day

Friday April 16 2010 For Time: 21-15-9-15-21 Thrusters-Push-ups-Sit-ups

Workout Of the Day

Thursday April 15 2010 For Time: 20 45lbs KB Swings, 15 Front Squats, 10 Knees To Elbows___5rounds

Workout Of the Day

Wednesday April 14 2010 For Time: 100 – Jump ropes, 80 Jumping Jacks, 60 Sit-ups, 40 Push-ups, 20 Burpee___2 Rounds