Posts Categorized: WOD

3 laps 15 cleans (135/95) 9 hang power cleans (135/95) 6 jerks (Justin, Steve, Paul, Brad, Derek, and Kelie) 3 laps 10 cleans 6 hang power cleans 4 jerks 3 laps 5 cleans 3 hang power cleans 2 jerks 3 laps NOTE: The range of motion required for a “clean” in CrossFit is to take more »

15 box jumps 15 wall balls (20/14 to 10′ line) 7 rounds

Pushups KB swings Jumping squats (25/10) 30-25-20-15-10

This is going to be part of a wod someday…

I can’t keep up with the spam on this blog, so I had to change one of the settings. You can still post comments without registering or logging in, but the first time you comment I will have to approve it before it appears. Once you’ve had a comment approved, all future comments you make more »

Row 500m for time x3 3 mins rest between rows Write two times on the board: 1) total time over the course of the 3 rows, and 2) your best 500m time.

Front squat 3-3-3-3-3

50 double unders 25 wall balls (20/14) 10 strict pullups (no kipping) 5 dips 4 rounds

Has anyone heard the story of the boiling frog? The idea is this: if you drop a frog into a pot of boiling water, the frog is going to immediately recognize the undesirability of the situation and try its hardest to get out. But if you put a frog in cold water, and then gradually more »

30 kb swings (55/35) 20 knees to elbows 10 barbell ground to overhead (135/95) AMRAP in 18 mins

Small 1000m row 50 burpees 50 box jumps 800m run 3 rounds, done in teams of 2 or 3, depending on how much work you want to do. Can also be done solo but there is a 50 minute time limit. This hero wod will be done in honor of Air Force veteran Mark P. more »

Cindy 5 pullups 10 pushups 15 squats AMRAP in 20 mins

Option 1 Clean and Jerk –5000lbs men, 3500lbs women Goal is to do it in as few reps as possible. Option 2, if your shoulders are too sore from the Turkish get-ups Deadlift –10000lbs men, 7000lbs women Again, goal is to do it in as few reps as possible. Option 3 500 mountain climbers 500 more »

5 Tasks 1000m row 100 double unders (300 singles) 50 situps 50 knees to elbows 50 Turkish get-ups (35/25) (25 reps per arm) Can be performed in any order. Can also be broken up in any way you want. But to get an RX, Turkish get-ups must be performed as in video below.

Hi all, Will here. Justin has asked me if I’d do some writing on the the BHCF website every now and again. I think it was his way of saying that I’m a better BSer than CrossFit trainer. I couldn’t come up with any arguments as to why he was wrong about that. So here more »

6 handstand pushups (or 30 second handstand hold) 9 ring dips 12 kb swings (55/35) 15 box jumps (24/20) AMRAP in 18 mins Try for partial range of motion on the HSPU rather than handstand holds — even if the range of motion is only a couple of inches. Use abmats to shorten the distance more »

10 Front Squats (135/95) 15 Burpees 5 Rounds

The new T-shirts are here come and get them, one for $25 or two for $45.  

There has been a lot of talk around the gym about participating in Crossfit Games in 2011. Crossfit Games 2010 is this weekend. They will be streaming the event live on the internet. I am not sure how it works, but I am guessing that you can go to the main site www.crossfit.com and their more »

21-18-15-12-9-6-3 Deadlift 135lb men, 95lb women Box jump 24in men, 20in women pushup