Posts Categorized: WOD

Friday:  January 3, 2019

Warm-Up(0:00 – 15:00) Mobility:  Doorway stretch (using the rig), :90/side https://www.youtube.com/watch?v=OIT7xEA_gz4 2 Rounds 12 DB Goblet Squats 12 Alternating DB Snatches 12 Perfect Push Ups Strength/Skill(15:00 – 35:00) Back Squat:  4×3 at 90% of your new 3RM you established on Monday. Otherwise do a 3×3 at moderate weight. WOD(40:00 – 54:00):  Strict 14:00 Time Cap more »

Thursday:  January 2, 2019

Warm-Up(0:00 – 15:00) Mobility:  Couch Stretch or Dragon Pose, :90/side :60 Squat Hold 20 Lateral Squats Followed by: 2 Rounds 10 PVC Pass Throughs 10 PVC OH Squats Strength/Skill(15:00 – 35:00) Overhead Squat:  5×5 at moderate weight. If you’re still working on OHS mobility, feel free to practice with an empty barbell or do a more »

Fitness, Performance, or Competition?

Between the Fitness, Performance, and Competition workouts, we have a variety of options for you to choose from when you come to the gym. The goal is to offer something for everyone, regardless of your level of fitness or CrossFit experience. But sometimes it’s hard to choose which one is best for you. To help more »

Wednesday:  January 1, 2019

Reminder:  Open Gym:  1:00 – 3:00  Happy New Year from Black Hills CrossFit! New Year’s Day Wod: 31 Box jumps [January] 29 Thrusters 95/65lbs [February] 31 Burpees [March] 30 Air squats [April] 31 Shoulder to overhead 95/65lbs [May] 30 Pull ups [June] 31 Power cleans 95/65lbs [July] 31 Sit Ups [August] 30 Back squats 95/65lbs more »

Tuesday:  December 31, 2019

Warm-Up(0:00 – 20:00) Mobility:  Internal Shoulder Rotation Stretch, :60/side 2 Rounds 15 Empty Bar RDLs 12 Empty Bar Front Squats :30 Static Hanging Knee Raise Hold Then…. 3 Tall Power Cleans 3 Power Position Power Cleans 3 Hang Power Cleans (pause in hang) Use an empty bar or light weight. Strength/Skill(20:00 – 35:00) Hang Power more »

Monday:  December 30, 2019

Warm-Up(0:00 – 15:00) Mobility:  15 Duck Walk Steps directly into 15 Spidermans 2 Rounds 15 Banded Good Mornings 10 Assault Bike Cals Strength(15:00 – 35:00) Back Squat*:  Establish a 3RM Back Squat *Similar to the 5RM the last four weeks, we’ll spend the next four weeks establishing a 3RM on Mondays and a 4×3 at more »

Friday:  December 27, 2019

Warm-Up(0:00 – 15:00) Mobility:  Single LAX Ball Pec Smash, 1:00/side AMRAP 5 Minutes 20 Box Step Ups 20 Push Ups 16 Goblet Hold Box Step Ups Max Duration Freestanding HS Hold (or plank pushup position) with remaining time Strength/Skill(15:00 – 40:00) Back Squat:  4×3 at 90% of your new 3RM you established on Monday. Otherwise more »

Thursday:  December 26, 2019

Warm-Up(0:00 – 15:00) Mobility:  External Hip Rotation Contract/Relax* *External Hip Rotation Contract/Relax: Athletes sit into a squat and wrap their arms around the outside of their knees. Attempt to squeeze the knees together while simultaneously resisting for 5 seconds, then relax and sink further into the squat. Repeat 5-10 times. 200 m row 20 Glute more »

Tuesday:  December 24, 2019

Warm-Up(0:00 – 15:00) Spend some time warming up the movements for the WOD. Merry Christmas from Black Hills CrossFit! WOD(15:00 – 55:00):  Strict 40:00 Time Cap All versions of 12 days are performed like the song:  1, then 2-1, then 3-2-1, etc.  For example: Fitness folks would do 1 DB Front Squat, then 2 DB more »

Monday:  December 21, 2019

Warm-Up(0:00 – 15:00) Mobility:  Banded pigeon pose 1:00/side 2 Rounds 15 Banded good mornings 15 Air Squats 10 Box Jumps 5 Burpees Strength(15:00 – 35:00) Back Squat*:  Establish a 3RM Back Squat *Similar to the 5RM the last four weeks, we’ll spend the next four weeks establishing a 3RM on Mondays and a 4×3 at more »

Friday:  December 20, 2019

Warm-Up(0:00 – 15:00) Mobility:  Internal Shoulder rotation stretch, :90/side 20 Banded Good Mornings 20 Scap Pull Ups 20 Deadbugs Strength/Skill(15:00 – 35:00) Back Squat:  4×3 at 90% of your new 3RM you established on Monday. Otherwise do a 3×3 at moderate weight. Then: Spend time warming up the deadlift bar WOD(45:00 – 55:00):  Strict 10:00 more »

Thursday:  December 19, 2019

Warm-Up(0:00 – 15:00) Mobility:  30 Duck Walk Steps 20 Lunge and Twists 30 S-Arm Russian KB Swings 2 Attempts at a Max Duration Ring Support Hold Strength/Skill(15:00 – 30:00) Back Rack Lunges 5×6 (3 steps per leg – from the rack) WOD(35:00 – 47:00) Fitness AMRAP 12 Minutes 10 Jumping Lunges 10/8 Cal Row/Bike/Ski 10 more »

Wednesday:  December 18, 2019

Warm-Up(0:00 – 20:00) Mobility:  30 PVC Pass Throughs Row 1K Then (Snatch Warm Up): With an Empty Bar, 3 Tall Power Snatches 3 Power Position Power Snatches 3 Hang Power Snatches 3 Snatch Lift Off + Power Snatch* Repeat with 75/55lbs or less *Lift the bar 2-3 inches off the floor, pause 3-5 seconds, then more »

Tuesday:  December 17, 2019

Warm-Up(0:00 – 15:00) Mobility:  1:00 Dead Hang from pull up bar 1:00 Run or Row, increasing speed 1:00 A-frame Toe Touches 1:00 Medball Squat Cleans (unbroken) 1:00 Perfect Push Ups 2:00 Max Distance HS Walk or Handstand Hold or Wall Climbs Strength/Skill(15:00 – 35:00) With an empty bar*: 1×8 Pause Dips (no press) 1×8 Pause more »

Monday:  December 16, 2019

Warm-Up(0:00 – 15:00) Mobility:  Internal Shoulder Rotation, :60 per side 2 Rounds 15 Empty Bar RDLs 15 Lateral Burpees over the empty bar 10 Hanging Scap Squeezes 5 Kip Swings Strength(15:00 – 35:00) Back Squat*:  Establish a 3RM Back Squat *Similar to the 5RM the last four weeks, we’ll spend the next four weeks establishing more »

Friday:  December 13, 2019

Warm-Up(0:00 – 15:00) Mobility:  30 PVC Pass Throughs 30 Squat and Twists* *Squat and Twist: Sit into a squat and place your hands on your feet, elbows inside the knee. With one arm, rotate up toward the ceiling while the other arm holds the foot. That’s 1. Then: Clean Warm Up, :30 Empty Bar Front more »

Thursday:  December 12, 2019

Warm-Up(0:00 – 20:00) Mobility:  20 Front Rack Elbow Pointers 20 Spidermans 2 rounds 12 KB Swings 12 Golbet Squats 12 Burpees Then: Thruster Warm Up 1×8 Pause Thrusters (empty bar or light weight)* *Front squat + pause at the top + strict press (goal is to train full hip extension before pressing in the thruster) more »

Wednesday:  December 11, 2019

Warm-Up(0:00 – 15:00) Mobility:  Banded shoulder distraction: 1:30/side 5x :10 Assault Bike Sprints (all out effort – rest as needed between) Strength/Skill(15:00 – 30:00) Spend some time warming up the Handstand Walk (HS holds, wall walks, etc.) Then: Every 2 Minutes for 10 Minutes 25’ Handstand Walk* *If you’re still working on HS walks, either more »

Tuesday:  December 10, 2019

Warm-Up(0:00 – 20:00) Mobility:  Banded Internal/External shoulder rotations, 20 per arm* *Banded Internal/External Shoulder Rotations: attach a band to a post and face perpendicular to the rig. Step away, putting tension in the band. Rotate the shoulder internally (down), then externally (up), pausing in both end ranges briefly. That’s 1 rep. 20 Lunges :60 Freestanding more »

Monday:  December 9, 2019

Warm-Up(0:00 – 15:00) Mobility:  Calf/Achilles Smash on KB Handle Row 400m 30 S-Arm Russian KB Swings (light weight – 15r/15l) 30 Box Step Ups 24/20” Then spend a few minutes practicing the KB Snatch: https://www.youtube.com/watch?v=yaZItbgqZ8E Strength(15:00 – 35:00) Back Squat*:  Establish a new 5RM (The goal here is 5-10lbs more than last week) Otherwise, do more »