Posts Categorized: WOD

My CrossFit numbers … Times gone to CrossFit: 34 Total deadlift: 205 pounds Total back squat: 105 pounds Total overhead press: 75 pounds Box jump height: 20 inches Kettlebell: 35 pounds Pushups without stopping: 20 Pullups without stopping: 6 Wallball weight: 10 pounds Times I’ve wanted to die after a workout: 34 My paleo/primal/caveman numbers more »

Wednesday March 24 2010 For Time: 15 Reps for:  Decline pushup___Wall Balls 20# 10’___Box Jumps___K.B swings________6Rounds

Tuesday March 23 2010 For Time:  10 Push Press___15 Situps___25 Squats___30 Parallett jumps________4 Rounds

CROSSFIT TOTALS FEMALES         TOTAL WEIGHT           SCORE 1.    KELIE                485 LB                      412.638 2.    JAMI                  415 LB                      378.065 3.    SUMMER         510 LB                      354.756 4.    MELLISA          375 LB                      317.325 5.    AMANDA         365 LB                      303.023 6.    HILLARY D      385 LB                      297.874 7.    BETTY              340 LB                      285.94 8.    PAULA       395 LB                      284.242 9.    KATHY             355 LB                      more »

SCHEDULE CHANGES I wanted to remind everybody that, there will be no evening classes today or any morning classes on Monday March, 22nd. Starting in April we will be eliminating the 5am class.  But we will be adding a 1100-1200 class on Monday, Wednesday, and Friday’s.  I encourage people to look at the schedule at more »

Thrusday March 18 2010 For Time: 20-15-10-5-10-15-20 Incline Pushups___Deadlifts___Knees to Elbows___Wallballs

Weds  March 17 2010 16 S.D.H.P 14 K.B swings over head, 12 Pullups__5 Rounds

Tues March 16 2010 For Time: 100 Jump Ropes, 20 Box Jumps, 15 Pushups, 10 Trusters, 10 Rounds

So, I caved. Really, I thought joining CrossFit would be the last time I gave in to peer pressure. But here I am, almost one full week into trying the paleo diet. It’s not that I have any particular beef (horrible pun gleefully intended) with the paleo diet. It seems like a sensible way to more »

I went to my old gym for two and a half years and never met anyone new. I’ve been going to CrossFit for three months and have met at least a dozen people. It’s amazing what you find in common with someone who’s siting beside you, dripping sweat after burpees and lunges and pull ups more »

CrossFit Total starts today. Weigh in Max Press Max Back squat Max Dead Lift For Total #

FRAN yup FRAN

Tuesday March 9 2010 For Time: 2 Down and backs___10 Dead lifts___30 Situps___30 Wallballs 10′ 4 Down and backs___10 Dead lifts___30 Situps___30 Wallballs 10′ 2 Down and backs___10 Dead lifts___30 Situps___30 Wallballs 10′ For Time

For time: ______Team Work out:____(Row 200m @ a time). When you are done rowing do:(____20 Situps____15 K.B swings____10 Brupees). Do as many rounds need to get a total row distance of 8000m

For Time: 20 wallballs___15 Front squats___20 Push ups

For Time: 3 D+b___20 Boxjumps___10 Knees to stomack___5 Rounds

For Time: 50 squats___25 Shoulder press___1:00 min Plank___3 rounds

For Time: 70 burpee__60 Situps__50 Squats__40 Pullup__30 Push ups__row 500m

CROSSFIT TOTAL CHALLENGE March 11th and 12th we will be starting the Crossfit Total challenge.  The competition will consist of three lifts, max deadlift, squat, and press.  All three lifts will be done in the same workout.  We will then work on these lifts over the next 8 weeks.  This competition will have a buy more »

Although CrossFit is quickly growing in popularity, many people still have lots of questions — and possible misconceptions — about the exercise program. To give those who are interested a better idea about what CrossFit is like and what a first-timer can expect, new Black Hills CrossFit member Hillary Dobbs will blog about her experiences more »