Posts Categorized: WOD


“You guys that worry about eating ‘clean’ are actually merely bodybuilders looking for justification for your obsession with abs. You cannot get big and strong on 3000 calories a day. And you cannot eat 7000 calories a day and eat perfectly ‘clean.’”

WOD Monday Jan 16, 2012

Roy 15 deadlifts (225/155) 20 box jumps (24/20) 25 pullups 5 rounds 40 minute time limit This is a Hero WOD. Hero WODs are named in honor of military and law enforcement members who have died in the line of duty. Accordingly, these WODs are longer and more challenging than most WODs. Completing a Hero more »

WOD Friday Jan 13, 2012

The Chief 3 power cleans (135/95) 6 pushups 9 squats AMRAP in 3 minutes Do 5 cycles with 1 minute rest in between each. Your score is the total reps accomplished in all 5 cycles. Yes, you’ll have to do some math, but each full round has 18 reps.

Also from the mainsite…

The CrossFit mainsite has lots of interesting information posted on a daily basis. Ya’ll should check it out. Also check out the comments to the posts. There’s a guy named “bingo” who, in the month of January each year, writes comments that are directed toward those who are new to CrossFit. His comments are well more »

Mainsite Pic

Wintertime BHCFer and pullup master Heather Cronin’s husband Mike is pictured on the CrossFit mainsite ( today! I’d post the photo but that might get us into trouble, so just click here instead. Ok, so he can climb, but what’s his Fran time? Just kidding. Congrats Heather and Mike! You’re famous!

WOD Thursday Jan 12, 2012

Press 5-5-5 Then… 9 push press (95/65) 12 kb swings (55/35) 15 box jumps 5 rounds

WOD Tuesday Jan 10, 2012

8 pullups (or 3 muscle-ups) 16 burpees 24 double unders AMRAP in 18 minutes Write your time on the board and “MU” if you did muscle-ups.

WOD Monday Jan 9, 2012

15 deadlifts (135/95) 15 pushups 10 rounds 24 minute time limit Scale the weight and/or the rounds to make sure you get it done within the time limit. Then… Deadlift hold for time (225/155) Pull the weight and then hold the bar as long as possible before your grip strength goes out. Write the time more »

WOD Friday Dec 6, 2012

Deadlift 3-3-3-3-3 Then… 10 ring dips 15 sumo deadlifts (135/95) 20 box jumps (24/20) 4 rounds

Quality vs. Quantity

An interesting post from CrossFit Seattle. Here’s part, click the link for the whole thing: That’s where Level 2 comes in. At this level you need more complex movement together with stricter technique standards. We design the workouts to be harder and, in some cases, shorter than the Level 1 classes. That’s right, shorter. To more »

WOD Thursday Jan 5, 2012

4 tasks 1000m row (or run to the mailbox and back 5 times) 100 burpees 100 Russian twists (20/14) (total) 100 lunges (total) Can be done in any order and/or broken up. If it’s dark, be careful running.

WOD Wednesday Jan 4, 2011

Strength/Skill: Snatch 1-1-1-1-1 Work on squat snatch or power snatch, or both. If you’re comfortable with the snatch, go as heavy as you safely can. If you’re not comfortable with the snatch, work on technique. Then… 3 snatch (135/75) (squat or power snatch are both ok) 6 toes to bar 9 wallballs (20/14) AMRAP in more »

World Record Plank

1:20. Yes, one hour and twenty minutes. Cool story with video. Click the link.


“The bulk/cut approach holds that you can either add muscle or lose bodyfat, and that all training should be concerned with one or the other. This assumes that aesthetics is the criterion by which progress is measured, that pictures therefore tell the story, and that picture magazines can be the arbiters of success. This type more »

WOD Tuesday Jan 3, 2012

20 pullups 30 kb swings (55/35) 40 double unders 5 rounds This is the mainsite WOD from Dec 17, 2011.