WOD Wed Jan 2, 2019

Part 1: Clean and Jerk 3×1

Full or power.

Then…

CrossFit Baseline 2.0

45 cal row or bike
35 wallballs
25 toes to bar
15 burpee pullups
5 clean and jerks

Option 1: 165/115; full clean and jerk (squat clean to thruster ok); chest to bar pullups
Option 2: 135/95
Option 3: 95/65

Modify the toes to bar by doing hanging knee raises.

Modify the burpee pullups by doing 15 burpees and 15 jumping pullups or ring rows.

Repeat as desired.

Record your time somewhere so that you can gauge your progress when we repeat this workout later in the year.

No comments.

WOD Mon Dec 31, 2018

Open 15.5

Row (cals)
Thrusters

27/21/15/9

Option 1: 95/65
Option 2: 65/45
Option 3: wallballs instead of thrusters

Or…

Open 16.5

Thrusters
Burpees over the bar

21/18/15/12/9/6/3

Option 1: 95/65
Option 2: 65/45
Option 3: wallballs instead of thrusters

On Monday, there will be classes at 530am, 830am, 11am, and noon, and Open Gym for an hour or two starting at 4pm.

On Tuesday, there will be Open Gym from from 11am – 1pm.

Happy New Year from BHCF!

No comments.

WOD Fri Dec 28, 2018

Part 1: Clean and Jerk 1-1-1

Or practice the movements in the workout.

Then…

Williams

12 deadlifts
9 hang power cleans
6 front squats
3 shoulder to overhead

5 rounds

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

No comments.

WOD Thu Dec 27, 2018

Cindy

5 pullups
10 pushups
15 squats

AMRAP in 20 minutes

Modify the pullups by doing ring rows.

Or…

Mary

5 handstand pushups
10 pistols (alternating right and left)
15 pullups

AMRAP in 20 minutes

Or…

Cindy XXX

10 pullups
20 pushups
30 squats

5 rounds

Add 5 reps to the pullups, 10 reps to the pushups, and 15 reps to the squats in each subsequent round. So the 2nd round is 15/30/45. The third round is 20/40/60. Fourth round is 25/50/75. Fifth round is 30/60/90.

No comments.

WOD Wed Dec 26, 2018

Part 1: 4 minutes AMRAP single unders

In addition, use this time to practice double unders.

Then…

Annie with the Rows

Double Unders 50/40/30/20/10
Situps 50/40/30/20/10
Row 500m/400m/300m/200m/100m

Option 2: 2x single unders

No comments.

WOD Mon Dec 24, 2018

Fran

Thrusters (95/65)
Pullups

21/15/9

Or…

Grace

30 clean and jerks (135/95)

Or…

Frace

21 thrusters (95/65)
21 pullups
10 clean and jerks (135/95)
15 thrusters
15 pullups
10 clean and jerks
9 thrusters
9 pullups
10 clean and jerks

You may use two barbells if you do Frace.

Modify the barbell movement by reducing the weight. Modify the pullups by doing ring rows. Modify the thrusters by doing wallballs 30/20/10.

On Monday we will have classes at 530am, 830am, 11am, and noon, along with Open Gym for an hour or two beginning at 4pm.

On Tuesday the gym is closed.

Merry Christmas from Black Hills CrossFit!

No comments.

WOD Sat Dec 22, 2018

Option 1: 12 Days of Christmas

1 thruster
2 shoulder to overhead
3 hang power cleans
4 deadlifts
5 dips
6 wallballs
7 toes to bar
8 burpees
9 kb swings
10 pushups (or handstand pushups)
11 pullups
120 double unders (or 240 single unders)

Option 1: 155/105; 70/45 kb
Option 2: 115/75; 55/35 kb

Option 2: 12 Days of BenchFit

1 bench press
2 deadlifts
3 back squats
4 dips
5 strict pullups
6 box jumps
7 knees to elbows
8 pushups
9 cal row
10 hang power cleans
11 bench press
12 deadlifts

Choose your own weights. Use multiple bars if space allows.

No comments.

WOD Fri Dec 21, 2018

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

No comments.

WOD Thu Dec 20, 2018

Jackie

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

Then (optional)…

CrossFit Baseline

500m row
40 squats
30 situps
20 pushups
10 pullups

Then (optional)…

Open 12.1

Burpees

AMRAP in 7 minutes

Do one or more of the above.

No comments.

WOD Wed Dec 19, 2018

Part 1: Snatch 1-1-1

Full or power. Focus on form.

Then…

Option 1: Open 11.1

30 double unders
15 barbell ground to overhead (75/55)

AMRAP in 10 minutes

Modify the DU by doing 25 lateral jumps over the barbell instead.

Option 2: Open 11.4

60 bar-facing burpees
30 overhead squats (120/90)
10 muscle-ups

AMRAP in 10 minutes

Modify the OHS by reducing the weight. Modify the MU by omitting them.

Choose one or both.

No comments.

WOD Tue Dec 18, 2018

Part 1: Press 4×3

Short rest.

Then…

In 11 minutes, perform:

25 bench presses
35 box jumps
45/36 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.

No comments.

WOD Mon Dec 17, 2018

Part 1: Power Clean 1-1-1

Then…

Open 11.5

5 power cleans (145/100)
10 toes to bar
15 wallballs

AMRAP in 20 minutes

Option 2: 95/65; hanging knee raises
Option 3: 10 kb swings instead of power cleans

Modify the power cleans by reducing the weight.

No comments.

WOD Fri Dec 14, 2018

Part 1: Deadlift 5 (75%) – 3 (85%) – 1+ (95%)

Stop a few reps short of failure.

Then…

Deadlifts 10/8/6/4/2
Burpee Box Jumps 15/12/9/6/3

Option 1: 185/125
Option 2: 135/95
Option 3: kb sdhp 15/12/9/6/3 instead of deadlifts
Option 1+: 225/155

No comments.

WOD Thu Dec 13, 2018

Part 1: Press 5 (75%) – 3 (85%) – 1+ (95%)

Then…

350m row
35 toes to bar
350m row
60 pushups
350m row
85 situps
350m row

Option 2: 250m row each round; 25 hanging knee raises; 45 pushups; 65 situps
Option 1+: 450m row each round; 45 toes to bar; 75 pushups; 105 situps

No comments.

WOD Wed Nov 12, 2018

Part 1: Snatch 3×1

Full or power.

Spend some time working on overhead squats.

Then…

Option 1:

8 power snatches
15 double unders
7 overhead squats
15 double unders
6 overhead lunges (alternating r/l)
15 double unders

AMRAP in 12 minutes. Cap of 5 rounds.

A: 95/65
B: 75/55
C: 45/35

Option 2:

12 kb swings
25 single unders
11 kb goblet squats
25 single unders
10 kb lunges (alternating r/l)
25 single unders

AMRAP in 12 minutes. Cap of 5 rounds.

A: 70/45
B: 55/35
C: 35/25

Combine options as desired.

No comments.

WOD Tue Dec 11, 2018

Part 1: Bench Press 5 (75%) – 3 (85%) – 1+ (95%)

Then…

Shoulder to Overhead
Pullups

15/10/5/5/10/15

Option 1: 95/65
Option 2: 75/55
Option 1+: 115/75; rounds of 10 are chest to bar pullups and push presses; rounds of 5 are strict pullups and strict presses

Modify the pullups by doing ring rows.

Combine options as desired.

No comments.

WOD Mon Dec 10, 2018

Part 1: Back Squat 5 (75%) – 3 (85%) – 1+ (95%)

Good form on all reps. Record the number of reps in your 1+ set on the board.

Then…

Cal Row or Bike
Wallballs
Burpees

3/6/9/12/15/18/21/24

AMRAP in 15 minutes. Cap of 7+24.

Option 1+: heavy wallball

Then (optional)…

20 dumbbell snatches (alternating r/l)
25 situps
20 dumbbell lunges (alternating r/l)

2 rounds

Choose your own dumbbell weight. Hold the dumbbell anywhere you want for the lunges.

No comments.

WOD Fri Dec 7, 2018

Part 1: Deadlift 3 (70%) – 3 (80%) – 3+ (90%)

Then…

10 deadlifts
15 knees to elbows
20 kb shoulder to overhead (10r/10l)
45 double unders

AMRAP in 12 minutes. Cap of 4 rounds.

Option 1: 165/115; 55/35 kb
Option 2: 135/95; 35/25 kb
Option 3: 15 kb sumo deadlift high pulls instead of deadlifts; hanging knee raises instead of knees to elbows; 2x single unders
Option 1+: 185/125

Don’t forget! Grace & Grit on Saturday, starting at 9am. Ladies, bring a friend!

And Saturday night at 6pm we are ice skating at Roosevelt Ice Arena. Adults and kids are all welcome. Come hang out with us!

Visit our Facebook page for more information about either event.

No comments.

WOD Thu Dec 6, 2018

Part 1: Press or Bench Press 3 (70%) – 3 (80%) – 3+ (90%)

Then…

15 bench presses
100m row
12 bench presses
200m row
9 bench presses
300m row
6 bench presses
400m row
3 bench presses
500m row

Option 1: 135/85
Option 2: 95/65
Option 1+: 155/95
Option BenchFit: 185/115

No comments.

Grit & Grace

This Saturday we will be hosting the Grit & Grace event at Black Hills CrossFit. The event begins at 9am, with the doors opening around 845am. This is for all ladies, not just members of BHCF. Visit our Facebook page for more information.

Open Gym will begin at noon on Saturday, and there will be no Barbell Fundamentals class this week. Sorry for any inconvenience.

Please join us for Grit & Grace!

No comments.