WOD Thu Nov 16, 2017

Part 1: Overhead Squat 1-1-1

Go heavy, or use this time to practice technique and mobility.

If you don’t ever do it, you won’t ever be able to do it.

Then…

12 back squats
24 situps
36 double unders
9 front squats
18 situps
27 double unders

AMRAP in 16 minutes. Cap of 3 rounds.

Option 1: 95/65
Option 2: 75/55; 2x single unders
Option 1+: add the following to the end of each round: 6 overhead squats > 12 situps > 18 double unders

Combine options as desired, for example by doing the Option 1+ movements at Option 2 weight.

No comments.

WOD Wed Nov 15, 2017

Part 1: Bench Press 4×3

Short rest.

Then…

1 minute burpees
1 minute toes to bar
1 minute box jumps
2 minutes burpee box jumps
2 minutes burpee toes to bar
1 minute box jumps
1 minute toes to bar
1 minute burpees

Rest 1 minute between exercises. Your score is the total reps accomplished.

Option 1: as written
Option 2: hanging knee raises

No comments.

WOD Tue Nov 14, 2017

Part 1: Barbell Warmup

Practice the movements in the workout.

Then…

DT

12 deadlifts
9 hang power cleans
6 shoulder to overhead

5 rounds

RX: 155/105
Option 2: 135/95
Option 3: 115/75

Remember, always: form > consistency > intensity. Every rep of this workout should look the same. Choose a weight that will allow you to do that.

No comments.

WOD Mon Nov 13, 2017

1 lap or 150m row
3 rounds of Cindy
3 laps or 450m row
5 rounds of Cindy
5 laps or 750m row
7 rounds of Cindy

AMRAP in 20 minutes. Cap of 7 rounds of Cindy in the last section. Your score is the rounds/reps accomplished in the last section. For example, if after the 5 laps you do 2 full rounds of Cindy plus 4 pullups, your score is 2+4. If time expires before you get to the last section, note how far you had gotten.

1 round of Cindy is 5 pullups > 10 pushups > 15 squats.

Then (optional)…

In 2 minutes, perform:

25 kb swings
AMRAP calorie row or bike

Rest 1 minute

In 2 minutes, perform:

25 wallballs
AMRAP calorie row or bike

Your score is the total calories accomplished.

No comments.

WOD Fri Nov 10, 2017

Option 1: Omar

10 thrusters (95/65)
15 bar-facing burpees
20 thrusters
25 bar-facing burpees
30 thrusters
35 bar-facing burpees

Option 2: Tommy V

Thrusters (115/75) 21/15/9
Rope Climbs 12/9/6

Option 3: DG

8 toes to bar
8 dumbbell or kb thrusters (35/25)
12 dumbbell or kb walking lunges (35/25) (holding both db or kb)

AMRAP in 10 minutes

Option 4: Artie

5 pullups
10 pushups
15 squats
5 pullups
10 thrusters (95/65)

AMRAP in 20 minutes

Option 5: Tom

7 muscle ups
11 thrusters (155/105)
14 toes to bar

AMRAP in 25 minutes

Choose one or more of the above.

Happy Veteran’s Day from BHCF. Thank you to all who have served. Click on the links above to read about the heroes who these workouts are named after.

No comments.

WOD Thu Nov 9, 2017

Partner WOD

In teams of 2…

150m row
30 double unders
10 kb swings
10 knees to elbows
10 kb sdhp

AMRAP in 22 minutes

Partners take turns doing exercises. The exercise must be completed in its entirety before switching. While one partner works, the other rests.

Option 1: 55/35
Option 2: 35/25; hanging knee raises; 2x single unders
Option 1+: 70/45

No comments.

WOD Wed Nov 8, 2017

Part 1: Press 3×1

Or practice shoulder to overhead technique.

Then…

10 box jumps
15 shoulder to overhead
25 situps

AMRAP in 16 minutes. Cap of 6 rounds.

Option 1: 75/55
Option 2: 45/35
Option 1+: 95/65

No comments.

WOD Tue Nov 7, 2017

Part 1: Back Squat 4×5

Short rest. Focus on form and speed. You may also use this time to practice front squats.

Then…

In 12 minutes, perform:

Hand-release Pushups 25/20/15/10/5
Front Squats 15/12/9/6/3
Calorie Row or Bike 25/20/15/10/AMRAP

Your score is the total number of cals rowed or biked in the 5th round. If you do not make it to the 5th round of cals, score it like a normal AMRAP.

Option 1: 135/95
Option 2: 95/65

No comments.

WOD Mon Nov 6, 2017

Part 1: Clean 1-1-1

Full or power.

Then…

10 power cleans
15 burpees over the bar
20 pullups

AMRAP in 15 minutes. Cap of 4 rounds.

Option 1: 115/75
Option 2: 95/65
Option 1+: 135/95

Then (optional)…

1 minute wallballs
1 minute calorie row
1 minute calorie bike

In any order. No rest between exercises. Score is total reps.

No comments.

WOD Fri Nov 3, 2017

Part 1: Deadlift 3×1

PR attempts are encouraged. If not, do 4×3 at lighter weight.

Then…

20 box jumps
20 deadlifts
20 box jumps
20 shoulder to overhead
20 box jumps

Option 1: 225/155 (DL); 135/95 (STO)
Option 2: 185/125 (DL); 95/65 (STO)
Option 3: 30 light kb swings instead of DL and STO
Option 1+: 245/165; 155/105

No comments.

WOD Thu Nov 2, 2017

Part 1: Bench Press 3×1

Then…

4 toes to bar
5 burpees
6 wallballs

AMRAP in 12 minutes. Cap of 11 rounds.

Option 1: as written
Option 2: hanging knee raises
Option 1+: heavy wallball

No comments.

WOD Wed Nov 1, 2017

Part 1: KB Snatch

Practice the movement. See video below.

You may also use this time to practice double unders.

Then…

10 kb snatches (5r/5l)
15 double unders
10 kb alternating lunges (total)
15 double unders
10 kb Russian twists (total)
15 double unders
10 kb goblet squats
15 double unders

AMRAP in 20 minutes

Choose a light to moderate kb weight.

Option 1: as written
Option 2: 2x single unders
Option 1+: overhead squats instead of goblet squats (5r/5l); unbroken double unders

Combine options as desired.

No comments.

WOD Tue Oct 31, 2017

Part 1: Clean and Jerk 3×1

Full or power.

Then…

Calorie Row or Bike 3/6/9/12/15/18/21/24
Clean and Jerks 1/2/3/4/5/6/7/8

AMRAP in 12 minutes. Cap of 8 rounds.

Option 1: 135/95
Option 2: 95/65
Option 1+: 155/105 or more

Do in heats if necessary so that everyone has a rower or bike.

No comments.

WOD Mon Oct 30, 2017

Part 1: Front Squat 3×1

PR attempts are encouraged if desired. Otherwise, do 4×5 with lighter weight and short rest.

Then…

12 pushups
9 pullups
12 back squats

AMRAP in 14 minutes

Option 1: 135/95
Option 2: 95/65
Option 1+: 155/105; chest to bar pullups; 6 ring dips instead of pushups

Combine options as necessary.

Modify the pullups by doing ring rows.

Then (optional)…

15 kb swings
15/12 cal row or bike

3 rounds

No comments.

WOD Fri Oct 27, 2017

Part 1: Snatch 3×1

Full or power. Go heavy, or use light weight and practice technique.

Part 2: EMOM for 5 minutes

3 position snatch + 2 overhead squats

Focus on form. Omit the OHS if mobility is an issue.

Then…

Hang Power Snatch
Toes to Bar

21/15/9

Option 1: 95/65
Option 2: 75/55

Modify the power snatches by doing kb swings.

Modify the toes to bar by doing hanging knee raises.

No comments.

WOD Thu Oct 26, 2017

Part 1: Press or Bench Press 4×3

Short rest.

Or use this time to practice shoulder to overhead technique.

Then…

In 6 minutes, perform:

15 burpees over the bar
15/12 cal row
25 shoulder to overhead
15/12 cal row
AMRAP burpees over the bar

Rest 6 minutes

In 6 minutes, perform:

15/12 cal row
15 burpees over the bar
25 shoulder to overhead
15 burpees over the bar
AMRAP cal row

Your score is the total AMRAP reps accomplished.

Option 1: 95/65
Option 2: 75/55

Modify by reducing the reps.

No bike. Sorry.

No comments.

WOD Wed Oct 25, 2016

Part 1: Clean 1-1-1

Full clean if you have good front rack mobility. Otherwise, do power cleans.

Then…

Laps 1/2/1/2/1/2
Squat Cleans 2/4/6/8/10/12

You may also row 150m/300m/150m/300m/150m/300m instead of running.

Option 1: 135/95
Option 1.5: 115/75
Option 2: 95/65

Modify by doing power cleans.

If you want to do full cleans but aren’t proficient yet, do power cleans followed by a front squat.

No comments.

WOD Tue Oct 24, 2017

Part 1: Skills Practice/Warmup

Practice one or more of the skills in the workout, or their modifications.

Then…

1 minute pullups
1 minute pushups
1 minute box jumps
1 minute situps
1 minute double unders
1 minute rest

3 rounds

Fight Gone Bad style.

Write two scores on the board: 1) your total pullups, pushups, situps, and box jumps, and 2) your total double unders.

Option 1: as written above
Option 2: ring rows; single unders
Option 1+: chest to bar pullups; handstand pushups; pistols instead of box jumps (alternating r/l)

Combine options as desired.

No comments.

WOD Mon Oct 23, 2017

Part 1: Back Squat 4×5

Short rest between sets. Focus on form.

Then…

Wallballs
KB Swings

25/20/15/10/5

Option 1: 55/35
Option 2: 35/25
Option 1+: 70/45; heavy wallball

Then (optional)…

Burpees
Pullups

15/12/9

Begin with 21/17 cal row
End with 21/17 cal bike

No comments.

WOD Fri Oct 20, 2017

Part 1: Front Squat 4×3

Or use this time to practice thrusters and/or front rack mobility.

Then…

Thrusters 3/6/9/12/15
Double Unders 10/20/30/40/50
Toes to Bar 3/6/9/12/15

Option 1: 95/65
Option 2: 75/55

Modify the thrusters by using dumbbells or kettlebells.

Modify the toes to bar by doing hanging knee raises.

Modify the DU by doing 2x single unders.

No comments.