Posts Categorized: WOD

New T-Shirts Are In

The new T-shirts are here come and get them, one for $25 or two for $45.  

CrossFit Games

There has been a lot of talk around the gym about participating in Crossfit Games in 2011. Crossfit Games 2010 is this weekend. They will be streaming the event live on the internet. I am not sure how it works, but I am guessing that you can go to the main site and their more »

WOD 7-06-2010

21-18-15-12-9-6-3 Deadlift 135lb men, 95lb women Box jump 24in men, 20in women pushup

WOD 7-02-2010

50 Squats 1 lap 40 box jumps 1 lap 30 pushups 1 lap 20 situps 1 lap 10 pullups 1 lap 2 rounds

WOD 7-01-2010

500 m row 1 min plank 15 box jumps 20 kb swings A.M.R.A.P in 20 minutes

Wod 6-30-10

For Time: 25 Double unders (100)singles 20 Parallette push-ups 15 Walking Lunges (m25,w10) lbs over head 10 Knees 2 Elbows 5 rounds

The N Word

“NUTRITION” I would like to start a nutrition log with willing cliental. My goals are to meet on pre determined days throughout the mouth EX: Saturdays after class. During this time the active members would share success stories and tips for those of us that struggle. So for the interested parties please fill free to more »

Congratulations to Andy

Congratulations to Andy on getting some of his first pullups without using any bands. Andy came to us about 3 months ago. He started out using two bands together and doing jumping pullups. Andy has make some tremendous gains in a very short amount of time. If you see him, give him a ” atta more »

WOD 6-29-2010

  Deadlift 5-5-5-5-5 Do deadlifts with 75% of your max, keep rest between sets to a maximum of 2 minutes WOD                           4 laps around building 10 burpees 15 pullups 20 situps 3 rounds

WOD 6-28-2010

50 box jumps 50 wall balls 40 box jumps 40 wall balls 30 box jumps 30 wall balls 20 box jumps 20 wall balls 10 box jumps 10 wall balls

WOD 6-25-2010

40 squats 15 knees to elbows 40 squats 20 pushups 40 squats 30 Kb swings x2

The Chalk Conundrum

Written by Mike Hom from CrossFit Invictus It began as an off-handed joke. It progressed into semi-serious statements. It evolved into full-blown declarations. “Chalk is overrated.” Pro-Chalk I used to be pro-chalk. I used to believe dusting up my hands to a coat of pearly, bleached white would ensure victory in my workouts and help more »

Thursday, June 10 2010 WOD

100 wall balls 75 pushups 50 box jumps 500 meter row Break it up how you like, must do row after completing all other items.

Rx and Hydration

Some of you may have noticed that lately that we have started putting an Rx symbol by peoples name on the board after the workout. The Rx symbol stands for “as prescribed”.  To get the Rx by your name you must do the workout with the weights and reps that we put on the board. more »

Oh for fun

I had a recent revelation of sorts while reading Mark Sisson’s “The Primal Blueprint.” I reference Sisson’s blog, MDA, a lot because I like his approach and his common-sense advice. Although he is zealous about primal eating, he is not fanatical. In a health industry run amok by fitness nazis, it’s refreshing to find someone more »

May Schedule

The rest of the schedule for May is complete. There are a couple of days that we are going to have to be closed. Please check the schedule on a reqular basis, in case it changes. Again i apologize and we will soon get back to our regular schedule.

Why do you workout

  Before the age of physical maturity at about 25 years, our body is continually growing and developing and during this phase muscles and the entire body stays strong even without specific exercise. After we reach the age of 30, we basically have two options available to us. We can either begin the long process more »

May 11, 2010

WOD 9 thrusters bear crawl 15 wall ball bear crawl 21 kb swings A.M.R.A.P in 20 minutes

Congratulations Kelie

We would like to congratulate Kelie Wilson on earning her Level 1 certification. Kelie has been with Black Hills CrossFit since we opened our doors. Kelie will be a great addition to our training staff. On another note, many of you know that Keith and his wife are expecting their 2nd child. For a couple more »