Posts Categorized: WOD

WOD Monday Sep 19, 2011

10 kb snatch (35/25) (total — 5 per arm) 15 incline pushups 20 overhead walking lunges (45/25) (total — 10 per leg) 6 rounds

On the News

Watch KNBN News Saturday night at 10pm for a story on Black Hills CrossFit and Fight Gone Bad!

WOD Friday Sep 16, 2011

Part 1: WOD 400m run (3 laps) 25 knees to elbows 10 wall climbs (or 2 minute plank) 3 rounds Part 2: MobilityWOD #9

WOD Thursday Sep 15, 2011

3 Tasks 1000m row 200 double unders 100 parallet jumps (total) Can be broken up in any way you wish

Burpee Challenge

This post is for the two or three of us who haven’t bailed on the burpee challenge… The last day of the challenge is Saturday, Sep 17. That’s also the day of Fight Gone Bad. Crazy Kelly, the organizer of the burpee challenge — and just about every other challenge and support group that I more »

WOD Tuesday Sep 13, 2011

Part 1: WOD Power Cleans (135/95) Bar-facing Burpees 15-12-9-6-3 Part 2: MobilityWOD #8 (Note: There is more information in the MobilityWOD than just the video. Click the link above to go directly to the MWOD post.)

WOD Monday Sep 12, 2011

Angie 100 pullups 100 pushups 100 situps 100 squats For RX you must complete all reps of each exercise before moving on to the next.

Monday Schedule

The gym will be open on Labor Day at 530am for a group class and then from 2-4pm for open gym. What better way to spend Labor Day than by laboring through a CrossFit workout? Come on down.

WOD Friday Sep 2, 2011

Run laps for 6 minutes Rest 1 minute Double unders for 5 minutes Rest 1 minute Burpees for 4 minutes Rest 1 minute Jumping pullups for 3 minutes Rest 1 minute KB swings for 2 minutes (55/35) Rest 1 minute Deadlift (225/185) for 1 minute Your score is the total reps accomplished in all exercises

WOD Thursday Sep 1, 2011

Part 1: WOD 9 S.D.H.P. (75/55) 15 floor wipers 21 bar jump with full squat 4 rounds Part 2: MobilityWOD #7


Out of the night that covers me, Black as the Pit from pole to pole, I thank whatever gods may be For my unconquerable soul. In the fell clutch of circumstance I have not winced nor cried aloud. Under the bludgeonings of chance My head is bloody, but unbowed. Beyond this place of wrath and more »

WOD Wednesday Aug 31, 2011

Split Jerk 5-4-3-2-1 reps Then… 20 lunges (total) 30 situps 40 flutter kicks (total) 50 mountain climbers (total) 3 rounds

WOD Tuesday Aug 30, 2011

1 lap 10 pullups (or 4 muscle ups) 1 lap 10 burpees 30 seconds rest 8 rounds

WOD Monday Aug 29, 2011

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

WOD Friday Aug 26, 2011

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