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

You may squat from the racks if wish to do more weight than you can comfortably clean and get on your back.

No comments.

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)
Option 2: 95/65; 165/115

No comments.

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:

Wallballs
Calorie Row or Bike
Situps
Russian Twists

You can do the exercises in any order as long as you do 4 minutes of each.

Your score per exercise is the lowest reps in a 4 minute cycle.

Your total score is the sum of the lowest reps.

Example:

0-:40 — 14 wallballs
:40-1:00 — rest
1:00-1:40 — 13 wallballs
1:40-2:00 — rest
2:00-2:40 — 13 wallballs
2:40-3:00 — rest
3:00-3:40 — 10 wallballs
3:40-4:00 — rest

Ben’s score for the wallballs is 10, and at 4:00 on the clock he proceeds into:

4:00-4:40 — 22 situps
4:40-5:00 — rest
5:00-5:40 — 20 situps
5:40-6:00 — rest
6:00-6:40 — 21 situps
6:40-7:00 — rest
7:00-7:40 — 19 situps
7:40-8:00 rest

Ben’s score for the situps is 19.

Ben does the same thing on the bike from 8:00-12:00, with his lowest score being 10. He then finishes with Russian twists from 12:00-16:00, with his lowest score being 11.

Ben’s total score is 50 (10+19+10+11). Write this score on the board.

Exercises can be done in any order. For the Russian twists, the ball much touch both sides for one point.

No comments.

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.

No comments.

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

No comments.

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 on the board.

Option 1: 55/35
Option 2: 35/25
Option 1+: 70/45

No comments.

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 rounds.

Modify the run by rowing 450m per round.

No comments.

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No comments.

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 to bar
Option 1+: 245/165

Then (optional)…

3 minutes max calorie row

No comments.

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 (total)
20 Russian twists (total)
14 alternating back-rack lunges (total)

AMRAP in 14 minutes

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

No comments.

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 light sets of pause squats.

Then…

15 front squats
20 pullups
3 laps
15 front squats
20 pullups
500m row
15 front squats
20 pullups
25 calories bike

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

The run/row/bike may be done in any order. Coordinate with those in the same class to make sure the bike or rower will be available when you want it. Stagger start or do in heats if necessary.

Modify by doing all row or all run.

Modify the pullups by doing ring rows.

No comments.

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

No comments.

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 pushups
Option 3: 15 kb swings instead of power snatches; ring rows instead of pullups; box pushups instead of regular pushups
Option 1+: 115/75 or more; all 4 rounds muscle ups

The power snatch should be relatively light.

You can do the pullups or pushups first as long as you alternate in each subsequent round.

Combine options as necessary. Modify the ring dips by using the matador, not a band.

Sorry to whoever has to write this on the whiteboard.

No comments.

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.

The squats should be relatively light.

No comments.

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

No comments.

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 relatively light. It should take no more than 3 sets per round.

No comments.

WOD Mon June 5, 2017

Part 1: Back Squat 3-3-3

You may also use this time to practice hang power cleans.

Then…

9 pullups
12 hang power cleans
15 wallballs

5 rounds

Option 1: 95/65
Option 2: 75/55
Option 3: jumping pullups; kb swings instead of hang power cleans
Option 1+: 115/75; strict pullups (round 1), chest to bar pullups (rounds 2-3), regular pullups (rounds 4-5)

No comments.

WOD Fri June 2, 2017

Part 1: Front Squat 5-5-5

Or use this time to work on thrusters and/or front-rack mobility.

Then…

21 toes to bar
21 front squats
15 toes to bar
15 shoulder to overhead
9 toes to bar
9 thrusters

Option 1: 95/65
Option 2: 75/55
Option 1+: 115/75 or more
Option 3: 30/20/10 wallballs instead of barbell; hanging knee raises instead of toes to bar

Then (optional)…

3 sets AMRAP farmer’s carry. Cap of 400m.

Here’s how this works. Once you pick the kbs up, the goal is to carry them as far as you can, up to 3 laps. You may put them down twice, and rest no more than one minute each time before picking them back up again. You are not required to put them down, so if you complete 3 laps unbroken your score is 1. If you put them down once but otherwise finish the 3 laps, your score is 2. If you put them down 3 times before you complete 3 laps, your score is DNF.

Choose a challenging weight but something that gives you a chance of finishing. It’s better to DNF than carry the 5 lb dumbbells. Record your weight on the board.

No comments.