WOD Wed Feb 28, 2018

Part 1: Press or Bench Press 4×3

Or use this time to get warmed up and practice push press or push jerk.

Then…

20 shoulder to overhead
30 wallballs
50 situps
1000m row
50 situps
30 wallballs
20 shoulder to overhead

Option 1: 95/65
Option 2: 75/55
Option 1+: 115/75; heavy wallball

No comments.

WOD Tue Feb 27, 2018

Part 1: Deadlift 4×3

Then…

5 deadlifts
12 pullups
5 deadlifts
18 pushups

4 rounds

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

No comments.

WOD Mon Feb 26, 2018

Part 1: Front Squat 4×3

Then…

15 back squats
15 burpees over the bar

4 rounds

Option 1: 115/75
Option 2: 95/65
Option 3: 75/55
Option 1+: 135/95 or more

Then (optional):

Pullups 10/8/6/4/2
Calorie Row or Bike 20/16/12/8/4 (men); 16/13/10/7/3 (women)

Modify by doing jumping pullups or strict pullups.

No comments.

WOD Fri Feb 23, 2018

CrossFit Open 18.1

8 toes to bar
10 dumbbell hang clean and jerks (5r/5l) (50/35)
14/12 cal row

AMRAP in 20 minutes

CrossFit Open 18.1 Scaled

8 hanging knee raises
10 db hang clean and jerks (5r/5l) (35/20)
14/12 cal row

AMRAP in 20 minutes

For those not doing the the Open, use a kettlebell instead of a dumbbell.

If anyone has some extra dumbbells laying around, it would be great if we could borrow them for a week, or two, or more.

Regular schedule on Friday, except that we will run heats for the Open WOD beginning at 6pm.

530am versus 830am! Let’s get it on!

No comments.

WOD Thu Feb 22, 2018

Part 1: 45 toes to bar in fewest sets possible

The set ends when your hands come off the bar or your feet touch the ground.

Modify by doing knees to elbows or hanging knee raises, and/or by reducing the reps.

Then…

Calorie Row or Bike
Hand-release Pushups
Box Jumps

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

AMRAP in 16 minutes. Cap of 7+24.

Step ups are encouraged.

No comments.

WOD Wed Feb 21, 2018

Part 1: Back Squat 3/5/7/9

Reduce weight each set if necessary.

If your legs are sore, do 4×3 light weight pause back squats.

Or use this time to practice hang power cleans.

Then…

15 hang power cleans
20 wallballs
25 situps

3 rounds

Option 1: 95/65
Option 2: 75/55
Option 3: 20 kb swings instead of hang power cleans
Option 1+: 115/75; heavy wallball

The barbell should be relatively light for you. Choose your option accordingly.

No comments.

WOD Tue Feb 20, 2018

Part 1: Press or Bench Press 4×5

Or use this time to practice push press and push jerk.

Then…

In 3 minutes, perform:

10 shoulder to overhead
15 burpees over the bar
AMRAP double unders

4 rounds. Rest 2 minutes between rounds.

Your score is the total double unders accomplished.

Option 1: 95/65
Option 2: 75/55; single unders
Option 1+: 115/75 or more

No comments.

WOD Mon Feb 19, 2018

T.U.P.

Power Cleans (135/95)
Pullups
Front Squats (135/95)
Pullups

15/12/9/6/3

Or…

Bell

21 deadlifts (185/125)
15 pullups
9 front squats (185/125)

3 rounds

Reduce weight as necessary. Modify the pullups by doing ring rows.

Happy President’s Day from BHCF!

Remember, no 530am class due to weather. All other classes remain as scheduled.

No comments.

No Monday 530am Class

The snow is forecast to continue through the night. There’s a no-travel advisory and the roads will not be plowed until morning. Unfortunately we will have to cancel the Monday 530am class. All other classes will go as scheduled. Sorry for the inconvenience. Drive safely.

No comments.

WOD Fri Feb 16, 2018

Part 1: Snatch 1-1-1

Full or power. Focus on form.

If overhead squat is an issue for you, spend some time working on mobility.

Then…

10 power snatches
20/16 cal row or bike
10 burpee pullups

3 rounds

Option 1: 95/65; chest to bar pullups
Option 2: 75/55; regular pullups
Option 1+: 115/75 or more; 5 burpee muscle ups (bar or rings) instead of pullups

Combine options as needed.

Modify the pullups by doing jumping pullups.

No comments.

WOD Thu Feb 15, 2018

Part 1: Back Squat 5×3

Short rest between sets. Focus on form and speed.

Then…

30 wallballs
30 second plank (on elbows)
60 medball Russian twists (total)
30 second plank
30 matador dips
30 second plank
30 kb swings (55/35)
30 second plank
60 walking overhead lunges (total)
30 second plank
30 wallballs

Option 1: as written above
Option 2: 35/25 kb; box dips
Option 1+: 70/45 kb; heavy wallball; ring dips

No comments.

WOD Wed Feb 14, 2018

Part 1: Deadlift or Double Unders

If you want to deadlift, do 4×3. If you want to practice double unders, go for an unbroken PR.

Then…

10 deadlifts
20 box jumps
50 double unders

3 rounds

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

Modify the DU by doing fewer reps or by doing 2x single unders.

No comments.

WOD Tue Feb 13, 2018

Part 1: Bench Press 3-5-7-9

Warm up sufficiently, and try to go as heavy as possible, reducing weight in each set.

Then…

Row 500m/400m/300m/200m/100m
Burpees 18/15/12/9/6
Toes to Bar 15/12/9/6/3

No comments.

WOD Mon Feb 12, 2018

Part 1: Clean and Jerk 1-1-1

Then…

6 clean and jerks
25 pullups
9 clean and jerks
50 pushups
12 clean and jerks
75 situps
15 clean and jerks
100 squats

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

Modify by doing 2x kb swings instead of clean and jerks. Modify by reducing the bodyweight reps to 15/30/45/60.

Then (optional)…

Open 18.zero

Dumbbell Snatches (50/35) (alternating r/l)
Burpees

21/15/9

No comments.

The Open!

The CrossFit Open is once again upon us!

This will be the 8th year of doing the Open at Black Hills CrossFit. The workouts may have changed over the years, but the fun, the challenges, the camaraderie, and the community hasn’t. It’s still the best five weeks of the year at the gym.

For those who are new to this … the Open is the first round of the CrossFit Games. It’s a five-week, worldwide qualifier tournament. The top performers in the Open will qualify for Regionals. The top performers at Regionals will qualify for the CrossFit Games.

None of us are going to qualify for anything, so don’t worry about your skill or fitness level. Even if you’re new to CrossFit, you can still have a great time during the Open.

Each week a different workout will be announced. You will have until Monday of the following week to perform the workout with a judge and submit your score. If you want to formally be part of the competition you’ll need to sign up at games.crossfit.com and pay the $20 entry fee to CrossFit HQ. This will allow you to track your scores and compare them to others across the world. If you just want to do our internal BHCF Open, there’s no need to pay any money or register with HQ, but be sure to write your name down on the signup list at the gym.

The workouts are usually pretty tough, but all will have both RX and Scaled versions so that everyone is able to participate. The challenge of the Open is one of the best parts about it. The workouts – and the environment you perform them in – will push you to accomplish things you didn’t think you could accomplish. There’s nothing quite as exciting as seeing someone get a PR during an Open workout.

Our Friday workout during the Open will be that week’s Open WOD. You can perform it during any class, or as a group at 6pm on Friday night. We will also run heats for the Open workout on Saturdays. Coaches will be available to judge your performance if you’re competing in the official Open and/or the BHCF Open, but if you don’t want to compete, you’re still welcome to do the workout without a judge.

We would encourage everyone to compete, though. It’s challenging but fun, and there’s nothing like the camaraderie and community that you see at BHCF during the Open. Like we said above, it’s the best five weeks of the year. And the Saturday after the last workout we will have our annual post-Open BBQ/potluck. Hopefully by then the weather will be nice and we can celebrate our accomplishments with our friends and fellow competitors.

This year we will be doing our internal BHCF Open a little differently. Instead of dividing into four teams, every week we are going to have different groups competing. For instance, the 530am class versus the 830am class. More on that later. It’s going to be a lot of fun. For now, just get signed up!

Let any coach know if you have any questions!

No comments.

WOD Fri Feb 9, 2018

Part 1: Overhead Squat 3×3

Go heavy, or stay light and focus on form and mobility.

Then…

6 overhead squats
10 pushups
8 front rack lunges (total) (alternate r/l)
24 double unders

AMRAP in 14 minutes. Cap of 7 rounds.

Option 1: 75/55
Option 2: 45/35
Option 3: 15 air squats; 20 walking lunges; 50 single unders
Option 1+: 95/65; unbroken DU

Then…

If you haven’t already, do the optional WOD.

No comments.

WOD Thu Feb 8, 2018

Part 1: Deadlift 5-4-3-2-1

Add weight each set, if form allows.

Then…

EMOM, for 10 minutes:

4 deadlifts
AMRAP burpees over the bar (even minutes) / situps (odd minutes)

Rest 1 minute between rounds.

Your score is the total AMRAP reps accomplished.

You may begin with the burpees or situps as long as you alternate in each subsequent round.

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

No comments.

WOD Wed Feb 7, 2018

Cal Row or Bike 5/10/15/20/25/30/35
Wallballs 3/6/9/12/15/18/21
Toes to Bar 2/4/6/8/10/12/14

AMRAP in 20 minutes. Cap of 7 rounds.

Option 2: hanging knee raises
Option 1+: heavy walllball

No comments.

WOD Tue Feb 6, 2018

Part 1: Push Press or Push Jerk 3×1

Go heavy, or practice technique and get warmed up for the workout.

Then…

3 strict presses
5 push presses
7 shoulder to overhead
15 box jumps

4 rounds

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

No comments.

WOD Mon Feb 5, 2018

Part 1: Clean or Hang Clean 1-1-1

Full or power. Go heavy, or use this time to practice the movements in the workout.

Then…

Hang Power Cleans
Back Squats
Pullups

21/18/15

AMRAP in 12 minutes. Cap of 3 rounds.

Option 1: 95/65
Option 2: 75/55
Option 3: kb swings; kb goblet squats; ring rows
Option 1: 115/75; chest to bar pullups

The weight should be relatively light. Choose accordingly.

Then (optional)…

In 5 mins:

500m/450m row
25 burpees
AMRAP cal bike

No comments.