Posts Categorized: WOD

Interview with Pat Barber

Pat Barber finished 8th in the Games this year. Check out this interview. Here’s part: What’s the best advice you give to beginners in CrossFit? Virtuosity and movement. Learn how to move well and then learn how to move well fast. Don’t learn how to move fast, learn how to move well. Far too often more »

WOD Tuesday Nov 29, 2011

Three 5 minute AMRAPs 5 deadlifts (225/155) 10 pushups (hand release) 5 minutes rest 5 hang power cleans (155/105) 10 box jumps (must stand fully upright on box before jumping or stepping off) 5 minutes rest 5 push jerks (135/95) 10 toes to bar Your score is the total reps accomplished.

“Why I Think Anorexics Belong in Crossfit”

This is an interesting article. Here’s part of it, click the link for the whole thing: Originally my plan was to restrict calories, attend the class, and starve my way into euphoria until I had my cheekbones, hipbones, and ribcage on full display again. Don’t deny it, you’ve read Vogue before and you thought it more »

WOD Monday Nov 28, 2011

100 double unders 10 wallballs (20/14) 10 kb swings (55/35) 10 rounds 100 double unders

WOD Friday Nov 25, 2011

Option 1: Christine 500m row 12 deadlifts (body weight) 21 box jumps 3 rounds Option 2: Helen 400m run 21 kb swings (55/35) 12 pullups 3 rounds


“Milk is quite literally better than steroids for a novice lifter to grow on, and no supplement produces the same effect.”

WOD Wednesday Nov 23, 2011

Option 1: Squat Clean and Jerk (165/110) AMRAP in 5 minutes This is Workout #3 from the CrossFit Games 2011 Open. Option 2: Grace 30 Clean and Jerk (135/95) As we have previously discussed, when the workout calls for a “clean and jerk” there is no requirement that you pass through a full squat before more »

BHCF Holiday Hours

The gym is closed on Thursday. Regular schedule on Wednesday, Friday and Saturday.


“The full squat is a perfectly natural position for the leg to occupy. That’s why there’s a joint in the middle of it, and why humans have been occupying this position, both loaded and unloaded, for millions of years. Much longer, in fact, than quasi-intellectual morons have been telling us that it’s ‘bad’ for the more »

WOD Monday Nov 21, 2011

Filthy Fifty 50 box jumps (24/20) 50 jumping pullups 50 kb swings (35/25) 50 walking lunges (total) 50 knees to elbows 50 push press (45/35) 50 back extensions 50 wallballs (20/14 to 10′ line) 50 burpees 50 double unders Time limit of 40 minutes. For RX must be done in the order listed above. If more »

Want to be a Better CrossFit Athlete?

This is a great article… When it comes to CrossFit as a competition, I can give you an edge over theother competitors. This is a simple tip. I won’t even charge you for it, even though you will start performing better. It doesn’t involve a super secret training regimen. It’s not a crazy concoction of more »

WOD Friday Nov 18, 2011

5 power cleans (145/100) 10 toes to bar 15 wallballs (20/14 to the 10’/9′ line) AMRAP in 20 minutes This is Workout #5 from the CrossFit Games 2011 Open.

BHCF Apparel

Black Hills CrossFit apparel (t-shirts, sweatshirts, etc.) is now available online! Check out all the cool designs that Susie came up with. Here’s a note from Susie on sizing: “The unisex shirts are normal mens sizing; they do shrink when you wash and dry them. If you want to order ladies sizing order “juniors” — more »

Kipping KTE and TTB

Kipping Knees-to-Elbow & Toe-to-Bars from Again Faster on Vimeo.

WOD Thursday Nov 17, 2011

Deadlift 1-1-1-1-1 Let’s see some PRs! If you don’t feel like today’s your day for a PR, do some heavy (for you) 3 or 5 rep pulls. Try out some deficit deadlifts (stand on a 45lb plate) or banded deadlifts, or experiment with the chains. Also, this should go without saying, but you need to more »


“If you want to look like some Abercrombie model, then find another program and enjoy your nice, easy training style. If you are serious about adding muscle to your frame, then get under the damn bar and make it happen.”

WOD Wednesday Nov 16, 2011

100 walking overhead lunges (total) (25/10) 50 burpees 25 barbell ground to overhead (75/45) 50 Russian twists (per side) (20/10) 100 double unders