Posts Categorized: WOD

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 »

WOD Tuesday June 28, 2011

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

WOD Monday June 27, 2011

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 »

WOD Thursday June 23, 2011

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 »

WOD Wednesday June 22, 2011

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.

I’m in charge here

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 »

WOD Tuesday June 21, 2011

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 »