Posts Categorized: WOD

Random WOD generator

Check this site out. It’ll program a WOD for you in one of several different categories. Might be fun to try out on a Saturday. I wonder if it has flutter kicks and mountain climbers in its list of exercises?


By now most of you have heard of the MobilityWOD. Kelly Starrett is a physical therapist who is an absolute wizard when it comes to biomechanics and body positioning as it relates to CrossFit. If you have mobility/flexibility issues, odds are your answer is somewhere in the MobilityWOD. It’s only a couple of minutes a more »

Firefighter Combat Challenge

We would like to invite everybody down to the 2nd Annual Firefighter Combat Challenge. It will be held at 7th & Main this Saturday and Sunday. The event starts at 1:00 pm Saturday and 11:00 am on Sunday. Bring the entire family, there is plenty for the kids to do, and it’s all free. We more »

WOD Tuesday July 12, 2011

Shoulder Press 5-5-5-5-5 Strict press — no pushing, no jerking Part 2 (optional) 100 kb swings for time (55/35)

Ladies, you must lift weights!

Kelie posted a great article on the BHCF facebook page that’s worth reposting here too. Thanks Kelie!

A couple of links

Courtesy of Kat… Click here for a massive database of CrossFit workouts and exercises. Click here for a paleo recipe book. Thanks Kat!

WOD July 11, 2011

50 squats 40 situps 30 lunges (total) 20 burpees 10 toes to bar 3 rounds

WOD July 8, 2011

Annie Double unders Situps 50-40-30-20-10 With remaining time go kill some goats.

WOD Thursday July 7, 2011

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 »

Pool jumps

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 »

WOD Friday July 1, 2011

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.


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 »