Posts Categorized: WOD

WOD Fri June 30, 2017

Part 1: Snatch 1-1-1 Then… Power Snatches 1/2/3/4/5/6/7 Wallballs 3/6/9/12/15/18/21 Option 1: 95/65 Option 2: 75/55 Option 3: kb swings 3/6/9/12/15/18/21 instead of power snatch Option 1+: 115/75 or more Then (optional)… 15 cal bike 15 cal row 1 lap In that order.

WOD Thu June 29, 2017

Part 1: 500 single unders For time. Cap of 7 minutes. Then… 6 pullups 12 situps 18 walking lunges (total) 24 double unders 30 second plank AMRAP in 20 minutes Option 2: 10 ring rows instead of pullups; 2x single unders instead of DU Option 1+: chest to bar pullups

WOD Wed June 28, 2017

Part 1: Deadlift 3-3-3 Or just get warmed up for the workout. Then… CrossFit Open 11.2 9 deadlifts (155/100) 12 hand-release pushups 15 box jumps (24/20) AMRAP in 15 minutes

WOD Tue June 27, 2017

Part 1: Press or Bench press 3-3-3-3-3 Same as yesterday. Then… 20 shoulder to overhead 15 knees to elbows Laps 3 rounds The laps portion is: 1 lap with 2 arm kb farmer carrry 2 laps with 1 arm farmer carry 3 laps with no farmer carry Do one of the above for each round, more »

WOD Mon June 26, 2017

Part 1: Front Squat 3-3-3-3-3 Short rest between sets, no more than 90 seconds. Same weight all sets, as heavy as possible with good form and speed. Then… In 4 minutes, perform: 500m row 15 back squats AMRAP burpees 3 rounds. Rest 4 minutes between rounds. Your score is the total burpees accomplished. Option 1: more »

WOD Fri June 23, 2017

Part 1: Bench Press Heavy or light, same as yesterday. Then… 20 pullups 20 shoulder to overhead 20 pullups 20 deadlifts 20 pullups 3 burpees every time your hands come off the pullup bar (or your feet touch the ground) except at the end of a set. Option 1: 135/95 (shoulder to overhead); 225/155 (deadlift) more »

WOD Thu June 22, 2017

Part 1: Squat Back, front, or overhead. 3×5 if you want to go heavy. 5×3 pause squats if you want to go light. Or just work on squat form and mobility. Then… Double Tabata In 4 minutes, perform max reps of each of the following, using a 40 seconds work / 20 seconds rest interval: more »

WOD Wed June 21, 2017

Part 1: Power Clean 1-1-1 Then… Partner WOD In teams of 2: 3 power cleans 5 box jumps 7 burpees AMRAP in 16 minutes Partners take turns doing complete rounds. Option 1: 135/95 Option 2: 95/65 Option 1+: 155/105 Guy/girl teams can use two barbells.

WOD Tue June 20, 2017

Part 1: Press 2-2-2-2-2 Same drill. Then… 10 toes to bar 30 double unders 2 laps 5 rounds Option 2: hanging knee raises; 50 single unders

WOD Mon June 19, 2017

Part 1: Front Squat 2-2-2-2-2 Same weight all 5 sets, unless it’s too easy or too hard, in which case adjust. Short rest periods between sets, no more than 90 seconds. Then… 10 pushups 20 squats 10 kb swings AMRAP in 14 minutes. Cap of 8 rounds. If you get 8 rounds, write you time more »

WOD Fri June 16, 2017

Part 1: Overhead Squat Go heavy, or just use light weight and practice mobility, with just a PVC if necessary. Then… Nancy 400m run 15 overhead squats (95/65) 5 rounds Option 2: 75/55 Option 3: 10 kb swings and 10 kb goblet squats per round instead of OHS Modify by reducing the weight and/or the more »

Black Hills CardioFit!

Black Hills CrossFit presents: Black Hills CardioFit! Functional fitness that will develop strength, endurance, stamina, flexibility, agility, balance, and more. This is a fitness program for EVERYONE, young or old, no matter what your fitness level is. If you aren’t in shape, we will get you there. If you’re already in shape, we’ll get you more »

WOD Thu June 15, 2017

Part 1: Deadlift 2-2-2-2-2 Just like the last couple of days. Or use light weight and focus on technique. Then… Toes to Bar Deadlifts 1-10 Omit the last round of deadlifts. The workout is over after the round of 10 toes to bar. Option 1: 185/125 Option 2: 135/95; hanging knee raises instead of toes more »

WOD Wed June 14, 2017

Part 1: Bench Press 2-2-2-2-2 Heavy enough to be challenging, but there should be no risk of failure. Same weight all 5 sets, unless it’s too easy or too hard, in which case adjust. Short rest periods between sets, no more than 90 seconds. Then… 16 shoulder to overhead 20 lateral jumps over the barbell more »

WOD Tue June 13, 2017

Part 1: Back Squat 2-2-2-2-2 Heavy enough to be challenging, but there should be no risk of failure. Same weight all 5 sets, unless it’s too easy or too hard, in which case adjust. Short rest periods between sets, no more than 90 seconds. Or use this time to work on front squat technique with more »

WOD Mon June 12, 2017

Part 1: Clean and Jerk 1-1-1 Then… 15 clean and jerks 45 burpees over the bar 60 wallballs 75 situps 15 clean and jerks Option 1: 135/95 Option 2: 95/65 Option 1+: 155/105

WOD Fri June 9, 2017

Part 1: Power Snatch 1-1-1 Then… In 3 minutes, perform: 10 power snatches 15 box jumps AMRAP pullups (even rounds) / pushups (odd rounds) 4 rounds. Rest 3 minutes between rounds. Your score is the total AMRAP reps accomplished. Option 1: 95/65; strict pullups; ring dips instead of pushups Option 2: 75/55; regular pullups; regular more »

WOD Thu June 8, 2017

Part 1: Athlete’s Choice Double unders, pistols, handstand pushups are suggestions. If you want to lift, do front squats or paused front squats 3-3-3. Then… Back Squats 5/10/15/20/25 Double Unders 20/40/60/80/100 Knees to Elbows 5/10/15/20/25 Option 1: 95/65 Option 2: 75/55; 2x single unders; hanging knee raises Option 1+: 115/75 Time cap of 16 minutes. more »

WOD Wed June 7, 2017

Part 1: 400m run Or row 500m. Or deadlift. Then… 5 deadlifts 10 situps 1 lap 9 rounds Option 1: 185/125 Option 2: 135/95 Option 1+: 245/165 or more

WOD Tue June 6, 2017

Part 1: Press or Bench Press 3-3-3 Then… 15 bench presses 20 cal row 15 bench presses 20 cal row 15 bench presses 20 cal row 30 burpees Option 1: 135/85 Option 2: 95/55 Option 3: 75/45 Option 1+: 155/95 Do this workout in heats so that everyone has a spotter. The bench should be more »