WOD Tue Jan 23, 2018

Part 1: Press 5×3

Or use this time to practice handstand pushups or their modifications, such as pike hspu, handstand holds against the wall, or wallclimbs.

Then…

10 pushups
10 box jumps
200m row

AMRAP in 15 minutes

Option 1+: first 5 rounds are 5 hspu per round instead of 10 pushups; then switch to 10 pushups

No comments.

WOD Mon Jan 22, 2018

Part 1: Back Squat 4×3

Short rest between sets. Focus on form and speed.

Then…

12 front squats
12 burpee pullups

4 rounds

Option 1: 95/65
Option 2: 75/55
Option 1+: 135/95; chest to bar pullups

Then (optional)…

40 situps
30 kb swings
20 cal row or bike

Choose your own kb weight.

Modify by doing GHD situps. Talk to the trainer before doing 40 GHD situps.

No comments.

This Weekend’s Schedule

Saturday January 20

Olympic Weightlifting Seminar with Cal Strength lifters Rob Blackwell and Jordan Weichers.

Gym opens at 830am. Seminar begins at 9am and ends at 5pm.

No Open Gym.

Sunday January 21

Open Gym from 10am – noon.

No comments.

WOD Fri Jan 19, 2018

Part 1: Clean 1-1-1

Full or power. Focus on technique.

Part 2: EMOM for 5 minutes

3 position clean

As heavy as possible with good form.

Then…

10 power cleans
20 wallballs
30 cal row or bike
20 wallballs
10 power cleans

Option 1: 135/95
Option 2: 95/65
Option 1+: 155/105; heavy wallball

Schedule update…

We will be closed on Saturday, but there will be Open Gym on Sunday from 10am – noon. Be there.

No comments.

WOD Thu Jan 18, 2018

Part 1: Bench Press 3×10

Short rest between sets. Add weight each set if possible.

Then…

KB Swings
KB Russian Twists (total)
Box Jumps
Burpees
Toes to Bar

10-1

Option 1: 70/45
Option 2: 55/35
Option 3: 35/25; hanging knee raises

No comments.

WOD Wed Jan 17, 2018

Part 1: Overhead Squat 3×3

This is another thing that’s probably coming in the Open. Get ready.

If desired, do back or front squats instead.

Then…

450m row
30 shoulder to overhead
30 back squats
300m row
20 shoulder to overhead
20 front squats
150m row
10 shoulder to overhead
10 overhead squats

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

Modify the overhead squats by reducing the weight for just that exercise.

No comments.

WOD Tue Jan 16, 2018

Part 1: Deadift 4×3

Go heavy, or stay light and work on form.

You may also use this time to practice double unders. Go for an unbroken PR.

Then…

Deadlifts 3/6/9/12/15
Double Unders 15/30/45/60/75

Option 1: 185/125
Option 2: 135/95
Option 1+: 225/155

Modify the DU be reducing the reps (10/20/30/40/50 or less) or by doing 2x single unders.

No comments.

WOD Mon Jan 15, 2018

Angie

100 pullups
100 pushups
100 situps
100 squats

Modify as follows:

— straight through but only 50 reps per exercise (half Angie)
— 20 rounds of 5 reps per exercise (full Angie in rounds)
— 10 rounds of 10 reps per exercise (full Angie in rounds)
— 10 rounds of 5 reps per exercise (half Angie in rounds)
— 5 rounds of 10 reps per exercise (half Angie in rounds)

You may also modify by reducing the pullups and/or pushups to 50 each but keeping the situps and squats at 100.

Modify the pullups by doing ring rows.

Then (optional)…

25 cal bike
20 cal row
15 burpees over the rower

In that order.

Don’t forget, Yoga with Mike starts this Monday (Jan 15) at 715pm. This is in addition to Wednesdays at 930am. Bet there!

No comments.

WOD Fri Jan 12, 2018

Part 1: Snatch 1-1-1

Full or power. Go heavy, or stay light and practice technique.

Part 2: EMOM, for 5 minutes

3 position snatch (high hang > hang > floor)

Full or power. Focus on form.

Then…

21 shoulder to overhead
21 pullups
15 hang to overhead
15 pullups
9 ground to overhead
9 pullups

Option 1: 95/65
Option 2: 75/55
Option 1+: 115/75; 15 chest to bar pullups; 9 strict pullups

Combine options as desired.

Modify the pullups by doing 30/20/10 ring rows.

No comments.

WOD Thu Jan 11, 2018

Part 1: Pistols

These might be coming up in the Open this year. Practice the movement or its modifications. See video below.

If you think pistols are dumb, do heavy back squats instead.

Then…

750m row
20 kb swings
75 air squats
500m row
20 kb swings
50 kb step ups (holding kb) (25 per leg)
250m row
20 kb swings
25 wallballs

Choose your own kb weight. Unless your name is Jonny or Jen, think long and hard before using the 70/45.

If all rowers are taken, you can start your next exercise and take a rower when one becomes available.

Option 1+: 40 pistols (20 per leg alternating r/l) instead of air squats

If you want to do pistols but 40 is too many, reduce the reps.

No comments.

WOD Wed Jan 10, 2018

Part 1: Press or Bench Press 4×5

Then…

Burpees 3/6/9/12/15/18/21
Double Unders 10/20/30/40/50/60/70
Knees to Elbows 3/6/9/12/15/18/21

AMRAP in 18 minutes. Cap of 7 rounds.

Option 2: single unders 25/50/75/100/125/150/175; situps 5/10/15/20/25/30/35

If your hands get sore or are going to tear, switch to hanging knee raises or situps.

No comments.

WOD Tue Jan 9, 2018

Part 1: Clean and Jerk 1-1-1

Full or power. Focus on form.

Then…

21 deadlifts
30 cal row or bike
15 power cleans
20 cals
9 clean and jerks
10 cals

Option 1: 135/95
Option 2: 95/65
Option 1+: 165/115

Remember, as always: form > consistency > intensity. Choose a weight that allows you to utilize good form for all reps.

No comments.

WOD Mon Jan 8, 2018

Part 1: Front Squat 4×3

Then…

Back Squats 12/9/6/3/6/9/12
Hand-release Pushups 15/12/9/6/9/12/15

AMRAP in 12 minutes. Cap of 7 rounds.

Option 1: 135/95
Option 2: 95/65
Option 1+: 155/105; ring dips instead of pushups
Option 1++: muscle ups 8/6/4/2/4/6/8 instead of pushups

Combine options as desired. Modify the dips by using the matador or a box. No bands on the rings.

Note whether you did ring or bar muscle ups on the board.

Then (optional)…

20 kb swings
15 pullups
20 wallballs
15 burpees
20/16 cal row or bike

Modify the pullups by doing jumping pullups.

No comments.

WOD Fri Jan 5, 2017

Part 1: Snatch 3×1

Full or power. Focus on form.

Then…

Power Snatch
Toes to Bar

9/6/3

Rest 2 minutes

Power Snatch
Box Jumps

9/6/3

Rest 2 minutes

Toes to Bar
Box Jumps

15/12/9

Your score is the total time it takes to complete all parts, including the rest.

Option 1: 95/65
Option 2: 75/55
Option 1+: 115/75

No comments.

WOD Thu Jan 4, 2018

Part 1: Back Squat 5×3

Then…

6 pushups
9 wallballs
12 double unders

AMRAP in 15 minutes. Cap of 10 rounds.

Add 3 reps to the DU in each subsequent round: 12/15/18/21/24/27/31/34/37/40

Option 1: as written
Option 2: 2x single unders
Option 1+: heavy wallball; unbroken DU

Combine options as desired.

No comments.

WOD Tue Jan 3, 2018

Part 1: Push Press 3×3

Go heavy, or stay light and practice technique.

Then…

In 2 1/2 minutes:

10 strict presses
20 situps
AMRAP calorie row or bike

5 rounds. Rest 2:30 between rounds.

For the 5th round, the exercises change to:

20 situps
20/16 cals
AMRAP shoulder to overhead

Option 1: 75/55 (rounds 1-4); 95/65 (round 5)
Option 2: 45/35; 75/55
Option 1+: 95/65; 115/75

No comments.

WOD Mon Jan 2, 2018

Part 1: Hang Clean 1-1-1

Full or power.

Then…

Pullups
Burpees over the bar

3/6/9/12/15/18

5 hang power cleans before each round (30 total)

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

Modify the pullups by doing jumping pullups or ring rows.
Modify the hang power cleans by doing 2x kb swings.

Then (optional)…

In 4 minutes:

25 wallballs
20 cals
15 wallballs
AMRAP cals

Your score is the AMRAP cals. Note whether you rowed or biked.

No comments.

WOD Fri Dec 29, 2017

Part 1: establish a 1, 3, or 5 rep max back squat

End the year with a PR.

Then…

Jackie

1000m row
50 thrusters (45/35)
30 pullups

Or…

Fran

Thrusters (95/65)
Pullups

21/15/9

Do one or more of the above.

Happy New Year from Black Hills CrossFit!

No comments.

WOD Thu Dec 28, 2017

Part 1: barbell warmup

Or use this time to practice handstand pushups or ring dips.

Then…

Option 1: Diane

Deadlifts (225/155)
Handstand Pushups

21/15/9

Modify the HSPU by doing 35/25/15 regular pushups

Option 2: Christine

500m row
12 deadlifts (bodyweight)
21 box jumps

3 rounds

Option 3: Elizabeth

Cleans (full) (135/95)
Ring Dips

21/15/9

Modify the ring dips by doing 35/25/15 regular pushups

Choose one or more of the above.

No comments.

WOD Wed Dec 27, 2017

Part 1: Press 4×3

Short rest.

Then…

In 11 minutes, perform:

25 bench presses
35 box jumps
45 calorie row or bike
AMRAP burpees

Your score is the total burpees accomplished.

Choose your own weight on the bench press. Bodyweight for men and .75 bw for women is a good goal. It shouldn’t take more than a handful of sets and a couple of minutes to get the bench done. Modify accordingly.

Note your bench press weight when you write your score on the board.

Last done on Jan 10, 2017

No comments.