WOD Mon Dec 26, 2017

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

Modify the toes to bar by doing hanging knee raises.

No comments.

WOD Sat Dec 23, 2017

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 22, 2017

Open 15.5

Row (cals)
Thrusters

27/21/15/9

Option 1: 95/65
Option 2: 65/45

Or…

Open 16.5

Thrusters
Burpees over the bar

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

Option 1: 95/65
Option 2: 65/45

Modify the thrusters by using dumbbells or by doing wallballs.

You’re off ’til Tuesday. Get to the gym on Friday and earn it. Merry Christmas.

No comments.

Holiday Schedule

We will be closed on Monday, December 25. Merry Christmas!

Regular schedule on Tuesday December 26.

On Monday January 1, we will have Open Gym from 10am until 1pm. All other classes are cancelled.

Happy holidays from BHCF!

No comments.

WOD Thu Dec 21, 2017

Part 1: barbell warmup

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

Then (optional)…

CrossFit Baseline

500m row
40 squats
30 situps
20 pushups
10 pullups

Then (optional)…

Open 12.1

Burpees

AMRAP in 7 minutes

Write down your time for the Baseline workout(s). We will do it a couple of times in 2018 to track progress.

No comments.

WOD Wed Dec 20, 2017

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 19, 2017

Part 1: Back Squat or Bench Press 3×5

Do as many reps as posssible (with good form) on the third set.

Or use this time to work on mobility.

Then…

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.

Strict 20 minute time limit on Cindy XXX. If you get all 5 rounds done, record your time on the board. If you don’t get all 5 rounds done in 20 minutes, record your rounds and reps.

No comments.

WOD Mon Dec 18, 2017

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 Fri Dec 15, 2017

Part 1: Overhead Squat 4×3

Or do a different squat variation.

Then…

Overhead Squats 4/8/12/16/20
Row 100m/200m/300m/400m/500m

Option 1: 95/65
Option 2: 75/55
Option 3: wallballs 5/10/15/20/25 instead of ohs

Then (optional)…

35 toes to bar in fewest sets possible

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

Modify by doing hanging knee raises.

No comments.

WOD Thu Dec 14, 2017

Part 1: Deadlift or Press 3×5

Then…

30 situps
30 deadlifts
30 situps
30 shoulder to overhead
30 situps

In that order.

Option 1: 185/125 deadlift; 95/65 shoulder to oh
Option 2: 135/95; 75/55
Option 1+: 225/155; 115/75

Combine options as desired.

No comments.

WOD Wed Dec 13, 2017

3 minutes max effort:

Calorie row
Calorie bike
KB swings
KB front-rack lunges (alternating r/l)
Pushups

Rest 2 minutes between exercises. Your score is the total reps accomplished.

The exercises may be done in any order.

On the lunges, you must lunge with both legs for one point.

Choose your own kb weight, and note that weight on the board.

No comments.

WOD Tue Dec 12, 2017

Part 1: Back Squat 5×2

Short rest. Go heavy, or use lighter weight and focus on mobility. Add a 2 second pause at the bottom if desired.

Then…

9 front squats
15 pullups
42 double unders

AMRAP in 14 minutes. Cap of 5 rounds.

Option 1: 115/75
Option 2: 95/65; ring rows; 2x single unders
Option 1+: 135/95

No comments.

WOD Mon Dec 11, 2017

Part 1: Clean and Jerk 1-1-1

Go heavy, or stay light and practice technique.

Then…

Clean and Jerks 10/8/6/4/2/2/2/2/2/2
Burpee Box Jumps 15/12/9/6/3/3/3/3/3/3

AMRAP in 12 minutes. Cap of 10 rounds.

Option 1: 135/95
Option 2: 95/65
Option 3: 2x kb swings instead of c/j
Option 1+: 155/105

Then (optional)…

30 wallballs
15 burpee > chest to bar pullup > toes to bar
30/25 calories row or bike

Modify the pullups by doing regular pullups or jumping pullups. Modify the toes to bar by doing hanging knee raises.

No comments.

WOD Fri Dec 8, 2017

Part 1: barbell warmup

Then…

Bench Presses
Deadlifts

1/2/3/4/5/6/7/8

AMRAP in 7 minutes. Cap of 8 rounds.

Choose a moderate to heavy weight, with the focus on good form for all reps. Note the combined (bench + dead) weight with your score.

Do this in heats so that everyone has a spotter.

Then…

Wallballs 3/6/9/12/15/18/21
Double Unders 10/20/30/40/50/60/70

AMRAP in 8 minutes. Cap of 7 rounds.

Option 2: 2x single unders

No comments.

WOD Thu Dec 7, 2017

Part 1: Snatch 1-1-1

Full or power, from the hang or the floor. Focus on form.

Then…

15 hang power snatches
20 toes to bar
25 box jumps
30 situps
45/36 calorie row or bike
30 situps
25 box jumps
20 toes to bar
15 hang power snatches

Option 1: 95/65
Option 2: 75/55
Option 3: 25 kb swings instead of 15 snatches; hanging knee raises instead of toes to bar
Option 1+: 115/75

No comments.

WOD Wed Dec 6, 2017

Part 1: Front Squat 4×3

Or use this time to get warmed up for the workout.

Then…

In 5 minutes, perform:

500m row
20 back squats
AMRAP burpees over the bar

3 rounds. Rest 5 minutes between rounds.

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

No comments.

WOD Tue Dec 5, 2017

Part 1: Push Press 3-3-3

Go heavy, or just practice push press and push jerk technique.

Then…

20 strict presses
20 strict pullups
20 push presses
20 chest to bar pullups
20 shoulder to overhead
20 pullups

Option 1: 95/65
Option 2: 75/55; all regular pullups
Option 3: ring rows instead of pullups

No comments.

WOD Mon Dec 4, 2017

Part 1: Power Clean 1-1-1

Then…

3 power cleans
6 hand-release pushups
9 air squats

AMRAP in 12 minutes

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

Then (optional)…

15 calories
15 dumbbell or kb thrusters

3 rounds

Choose a light weight, and note that weight with your time on the board.

No comments.

WOD Fri Dec 1, 2017

Part 1: Overhead Squat 1-1-1

Focus on form and mobility.

Part 2: EMOM for 5 minutes:

3 overhead squats

Focus on form. Power snatch, or behind the neck push press, to get the bar overhead. Use the 15lb or 22lb barbells if necessary.

Then…

Wallballs 30/20/10
Situps 45/30/15
KB Swings 30/20/10

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

No comments.

WOD Thu Nov 30, 2017

Part 1: Bench Press 4×3

Short rest.

Then…

10 pushups
25 double unders
10/8 calories row or bike

AMRAP in 20 minutes. Cap of 11 rounds.

Option 1+: ring dips instead of pushups in every other round (alternate between pushups and ring dips); unbroken double unders

No comments.