Posts Categorized: WOD

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

Part 1: WOD Grace 30 barbell ground to overhead (135/95) Part 2: MobilityWOD #6

400m run (3 laps) 30 wall balls (20/14) 400m run 30 toes to bar 400m run 30 burpees 400m run

10 overhead squats (95/65) 20 pushups 30 situps 5 rounds

Deadlift 9000/6000 Row 1k For time. You can break it up any way you want, and go back and forth between rowing and lifting. You just need to accumulate 9000/6000 in the deadlift and row a total of 1k.

10 handstand pushups (or 1 min handstand hold) 20 pullups 30 kb swings (55/35) 40 box jumps 50 double unders 3 rounds

Press Push Press Push Jerk Round 1: 5 reps of each at 50% of one-rep max in strict press Round 2: 4 reps of each at 60% Round 3: 3 reps of each at 70% Round 4: 2 reps of each at 80% Round 5: 1 rep of each at 90% No time component to more »

8 power snatch (75/55) 8 wall balls (20/14) 8 pushups 8 rounds

7 ring dips 14 knees to elbows 21 box jumps 28 lunges (total) 5 rounds

Part 1: WOD 6 cleans (115/75) 12 kb swings (45/35) 24 double unders AMRAP in 12 mins Note: There is a 50 burpee penalty for anyone who asks about whether or not you must perform a full front squat on a “clean.” Part 2: MobilityWOD #5

400m run 10 pullups 20 situps 30 squats 6 rounds

Athlete’s Choice Each class will decide on a named WOD (one of the WODs on the leaderboard). The group has 15 minutes to choose the WOD — in other words, before the end of the warmup. If no decision is made within that time the WOD will be Fran. Later classes can do a WOD more »

Part 1: WOD 10 deadlifts (135/95) 8 power cleans (135/95) 6 thrusters (135/95) 5 rounds Part 2: MobilityWOD #4

30 double unders 20 kb swings (55/45) 10 burpee box jumps AMRAP in 18 mins

In honor of fallen Rapid City Police Officer Nick Armstrong, Black Hills CrossFit will be cancelling the noon class on Thursday August 10th. The funeral is that day at 11am. Click here for more information.

10 SDHP (95/65) 15 pushups on the bar 10 rollouts 30 bar jumps 4 rounds

Part I: Back Squat 10-8-6-4-2 Part II: Partner WOD 200 wallballs While one partner is doing wallballs the other must hold a handstand.

Deadlift (185/135) Pullups 21/18/15/12/9/6/3

Part I: WOD 500m row 5 laps 400m row 4 laps 300m row 3 laps 200m row 2 laps 100m row 1 lap You may start with the run or the row. Part 2: MobilityWOD #3