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 »
Posts Categorized: WOD
10 kb snatch (35/25) (total — 5 per arm) 15 incline pushups 20 overhead walking lunges (45/25) (total — 10 per leg) 6 rounds
Watch KNBN News Saturday night at 10pm for a story on Black Hills CrossFit and Fight Gone Bad!
Part 1: WOD 400m run (3 laps) 25 knees to elbows 10 wall climbs (or 2 minute plank) 3 rounds Part 2: MobilityWOD #9
3 Tasks 1000m row 200 double unders 100 parallet jumps (total) Can be broken up in any way you wish
5 push press (95/65) 5 ring dips 5 kb swings (70/45) AMRAP in 18 mins
This post is for the two or three of us who haven’t bailed on the burpee challenge… The last day of the challenge is Saturday, Sep 17. That’s also the day of Fight Gone Bad. Crazy Kelly, the organizer of the burpee challenge — and just about every other challenge and support group that I more »
Part 1: WOD Power Cleans (135/95) Bar-facing Burpees 15-12-9-6-3 Part 2: MobilityWOD #8 (Note: There is more information in the MobilityWOD than just the video. Click the link above to go directly to the MWOD post.)
Angie 100 pullups 100 pushups 100 situps 100 squats For RX you must complete all reps of each exercise before moving on to the next.
20 wallballs (20/14) 10 toes to bar 8 rounds
12 push jerk (135/95 or 115/75) 12 situps 12 burpees 4 rounds
1 lap 3 strict pullups 6 pushups 12 squats AMRAP in 20 minutes
Deadlift (bodyweight) Box Jumps KB Swings (55/35) 21-18-15-12-9-6-3
The gym will be open on Labor Day at 530am for a group class and then from 2-4pm for open gym. What better way to spend Labor Day than by laboring through a CrossFit workout? Come on down.
Run laps for 6 minutes Rest 1 minute Double unders for 5 minutes Rest 1 minute Burpees for 4 minutes Rest 1 minute Jumping pullups for 3 minutes Rest 1 minute KB swings for 2 minutes (55/35) Rest 1 minute Deadlift (225/185) for 1 minute Your score is the total reps accomplished in all exercises
Part 1: WOD 9 S.D.H.P. (75/55) 15 floor wipers 21 bar jump with full squat 4 rounds Part 2: MobilityWOD #7
Out of the night that covers me, Black as the Pit from pole to pole, I thank whatever gods may be For my unconquerable soul. In the fell clutch of circumstance I have not winced nor cried aloud. Under the bludgeonings of chance My head is bloody, but unbowed. Beyond this place of wrath and more »
Split Jerk 5-4-3-2-1 reps Then… 20 lunges (total) 30 situps 40 flutter kicks (total) 50 mountain climbers (total) 3 rounds
1 lap 10 pullups (or 4 muscle ups) 1 lap 10 burpees 30 seconds rest 8 rounds
Front Squat 10-8-6-4-2 Then… 2 box jumps 4 kb swings (55/35) 6 double unders AMRAP in 18 mins Add 2 reps per exercise each round