400m run (3 laps) 30 wall balls (20/14) 400m run 30 toes to bar 400m run 30 burpees 400m run
Posts Categorized: WOD
10 overhead squats (95/65) 20 pushups 30 situps 5 rounds
Deadlift 9000/6000 Row 1k For time. You can break it up any way you want, and go back and forth between rowing and lifting. You just need to accumulate 9000/6000 in the deadlift and row a total of 1k.
10 handstand pushups (or 1 min handstand hold) 20 pullups 30 kb swings (55/35) 40 box jumps 50 double unders 3 rounds
Press Push Press Push Jerk Round 1: 5 reps of each at 50% of one-rep max in strict press Round 2: 4 reps of each at 60% Round 3: 3 reps of each at 70% Round 4: 2 reps of each at 80% Round 5: 1 rep of each at 90% No time component to more »
8 power snatch (75/55) 8 wall balls (20/14) 8 pushups 8 rounds
7 ring dips 14 knees to elbows 21 box jumps 28 lunges (total) 5 rounds
Part 1: WOD 6 cleans (115/75) 12 kb swings (45/35) 24 double unders AMRAP in 12 mins Note: There is a 50 burpee penalty for anyone who asks about whether or not you must perform a full front squat on a “clean.” Part 2: MobilityWOD #5
400m run 10 pullups 20 situps 30 squats 6 rounds
Athlete’s Choice Each class will decide on a named WOD (one of the WODs on the leaderboard). The group has 15 minutes to choose the WOD — in other words, before the end of the warmup. If no decision is made within that time the WOD will be Fran. Later classes can do a WOD more »
Part 1: WOD 10 deadlifts (135/95) 8 power cleans (135/95) 6 thrusters (135/95) 5 rounds Part 2: MobilityWOD #4
30 double unders 20 kb swings (55/45) 10 burpee box jumps AMRAP in 18 mins
In honor of fallen Rapid City Police Officer Nick Armstrong, Black Hills CrossFit will be cancelling the noon class on Thursday August 10th. The funeral is that day at 11am. Click here for more information.
10 SDHP (95/65) 15 pushups on the bar 10 rollouts 30 bar jumps 4 rounds
Part I: Back Squat 10-8-6-4-2 Part II: Partner WOD 200 wallballs While one partner is doing wallballs the other must hold a handstand.
Deadlift (185/135) Pullups 21/18/15/12/9/6/3
Part I: WOD 500m row 5 laps 400m row 4 laps 300m row 3 laps 200m row 2 laps 100m row 1 lap You may start with the run or the row. Part 2: MobilityWOD #3
Keith found a great discussion on the CrossFit message boards about the ideal damper settings for the row machines. Here’s the heart of it, but the entire thread is worth reading. Ok I am writing this thread to clarify the drag factor on the Concept 2 rowers. Many people comment me “Chris – I row more »
10 barbell shoulder to overhead (95/65) 10 front squats (95/65) 15 kb swings (55/35) 30 lunges (15 per side) 5 rounds * Press, push press, push jerk, and split jerk are all acceptable for the barbell to overhead exercise. * The weight must always start from the floor. No racks if you want an RX. more »
This is a great article: CrossFit is the pursuit of athletic perfection—performing difficult workouts with technical mastery under conditions of duress. We’re looking for flawless form with a jackhammering heart, bursting lungs, and battery acid-filled veins. When this is accomplished with unyielding intensity, the result is nothing short of beautiful. When we fall short of more »