Posts Categorized: WOD

WOD Tue Mar 5, 2019

In 4 minutes perform: 500m/450m row AMRAP box jumps/pullups/situps/burpees 4 rounds. Rest 1 minute between rounds. Perform a different exercise each round. The movements may be done in any order. Your score is the total reps accomplished. Option 2: ring rows Option 1+: strict pullups; 30/24 box Option 1++: muscle ups

WOD Mon Mar 4, 2019

Part 1: Deadlift 4×3 Go heavy, or use light weight and practice technique. In the alternative, use this time to work on strict pullups. Do 3-4 sets of max unbroken. If you can get more than 10 unbroken, add weight and do sets of 5-7. Then… Deadlift 15/12/9/6/3 Wallballs 25/20/15/10/5 Option 1: 185/125 Option 2: more »

WOD Fri Mar 1, 2019

Open 19.2 Beginning on an 8-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans (135/85) 25 toes-to-bars 50 double-unders 13 squat cleans (185/115) If completed before 8 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 11 squat cleans (225/145) If completed before more »

WOD Thu Feb 28, 2019

Part 1: Press or Bench Press 3×10 Then… Option 1: 45 toes to bar 60 pushups 75 wallballs 90 situps Option 2: 30 toes to bar 45 pushups 60 wallballs 75 situps For either option, you may perform the exercises in any order and partition the reps however you desire. For instance, Option 1 can more »

WOD Wed Feb 27, 2019

Part 1: Clean 3×1 Full or power. Or use this time to practice hang cleans. Then… 20/16 cal row or bike 15 hang power cleans 20/16 cals 12 hang power cleans 20/16 cals 9 hang power cleans 20/16 cals Option 1: 135/95 Option 2: 95/65 Option 1+: 155/105

WOD Tue Feb 26, 2019

Part 1: Overhead Squat 3×3 Go heavy, or use light weight and practice form and mobility. Then… 10 overhead squats 10 pullups 30 double unders AMRAP in 12 minutes. Cap of 5 rounds. Option 1: 95/65 Option 2: 75/55 Option 3: back squats; ring rows; 2x single unders Option 1+: 115/75; chest to bar pullups

WOD Mon Feb 25, 2019

Part 1: Deadlift 4×5 Go heavy if you’d like. If not, focus on mobility and form. Then… KB Swings Box Jumps Burpees 10-1 Option 1: 55/35 Option 2: 35/25 Option 1+: 70/45; 30/24 box Then (optional)… 25 pullups 35 pushups 45 situps Option 2: ring rows; box pushups Option 1+: strict pullups

WOD Fri Feb 22, 2019

Open 19.1 19 wallballs 19 cal row AMRAP in 15 minutes Men RX: 20lb ball to 10′ line Women RX: 14lb ball to 9′ line Men Scaled: 14lb ball to 10′ line Women Scaled: 10lb ball to 9′ line — Friday Night Lights at 6pm! Be there!

WOD Thu Feb 21, 2019

Part 1: jump rope practice Go for a consecutive double under PR, or practice technique and efficiency. The best way to get good at double unders is to get really good at single unders. Then… 10 wallballs 10 toes to bar 50 double unders 10 wallballs 20 situps 100 single unders AMRAP in 15 minutes more »

WOD Wed Feb 20, 2019

Part 1: Clean and Jerk 3×1 Go heavy, or use light weight and practice technique. Focus on form. Then… 5 clean and jerks 10 burpees over the bar 10 clean and jerks 20 burpees over the bar 15 clean and jerks 30 burpees over the bar Option 1: 135/95 Option 2: 95/65 Option 3: kb more »

WOD Tue Feb 19, 2019

2000m row, followed by: KB Swings 3/6/9/12/15/18/21 Situps 5/10/15/20/25/30/35 Pushups 3/6/9/12/15/18/21 25 minute time cap. If you don’t finish, score it like an AMRAP. Option 1: 55/35 Option 2: 35/25; box pushups Option 1+: 70/45

WOD Mon Feb 18, 2019

Part 1: Front Squat 5×2 Or use this time to get warmed up and practice the exercises in the workout. Then… 5 shoulder to overhead 7 back squats 9 pullups AMRAP in 13 minutes. Cap of 8 rounds. Option 1: 95/65 Option 2: 75/55 Option 1+: 115/75 or more Then (optional)… 15 burpee box jumps more »

WOD Fri Feb 15, 2019

Part 1: Clean 3×1 Full or power, focus on form. Then… Toes to Bar 10-1 3 power cleans AFTER each round (30 total) Option 1: 135/95 Option 2: 95/65; hanging knee raises Option 1+: 155/105 or more; full cleans Then (optional)… Rowling Typically we have done 10 rounds, but 5 is good if time is more »

WOD Thu Feb 14, 2019

Part 1: Press or Bench Press 5×2 Then… 500m row 30 back-rack lunges (alternating r/l) 250m row 75 situps 250m row 30 shoulder to overhead 500m row Option 1: 95/65 Option 2: 75/55 Option 1+: 115/75 or more

WOD Wed Feb 13, 2019

WOD Wed Feb 13, 2019 Part 1: Strict Pullups Practice makes perfect. Use a band if necessary. If you want, go for max unbroken or do 3 sets of max unbroken, but you can also save it for the workout if you’d like. Then… 1 minute AMRAP strict pullups 1 minute AMRAP box jumps 1 more »

WOD Tue Feb 12, 2019

Part 1: Deadlift 5×2 Or use this time to practice deadlift technique and get warmed up for the workout. Then… Deadlifts 15/10/5/4/3/2/1 Ring Dips 18/12/9/7/5/3/1 Double Unders 5/15/25/35/45/55/65 AMRAP in 16 minutes. Cap of 7 rounds. Option 1: 185/125 Option 2: 135/95; matador dips Option 3: 95/65; box dips; 2x single unders Option 1+: 225/155 more »

WOD Mon Feb 11, 2019

Part 1: Back Squat 5×2 Go heavy, or use this time to practice front squats and get warmed up for the workout. Then… 15/12 cal row or bike 12 burpees over the bar 9 front squats AMRAP in 12 minutes. Cap of 5 rounds. Option 1: 115/75 Option 2: 95/65 Option 1+: 135/95 or more more »

WOD Fri Feb 8, 2019

Part 1: Snatch and/or Overhead Squat 3×1 Go heavy, or use light weight and practice technique. Or use this time to practice kb snatches. Then… 12 kb snatches (6r/6l) 20 double unders 16 kb lunges (total) 20 double unders 20 situps AMRAP in 15 minutes. Cap of 5 rounds. Option 1: 55/35 Option 2: 35/25; more »

Open T-Shirts

Speaking of the Open… We are making shirts again this year. See below for a photo of what they will look like. If you would like to purchase an Open shirt, there’s a sign-up sheet posted in the office at the gym. Sorry for the short notice, but we will have to place the order more »

The Open!

The CrossFit Games Open is once again upon us! This will be the 9th year of doing the Open at Black Hills CrossFit, and the final year in our current facility. The workouts may have changed over the years, but the fun, the challenges, the camaraderie, and the community has grown stronger every year. It’s more »