WOD Mon Mar 6, 2017

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

Then…

Back Squats 21/15/9
Shoulder to Overhead 21/15/9
Wallballs 9/15/21

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

Then (optional)…

25 pullups
25 kb swings
25 calories

In that order.

Modify the pullups by doing jumping pullups.

No comments.

WOD Fri Mar 3, 2017

Open 17.2

RX

Complete as many rounds and reps as possible in 12 minutes of:

2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans

Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans

Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Men use 50-lb. dumbbells, women use 35-lb. dumbbells

SCALED

Complete as many rounds and reps as possible in 12 minutes of:

2 rounds of:
50-ft. weighted walking lunge
16 hanging knee-raises
8 power cleans

Then, 2 rounds of:
50-ft. weighted walking lunge
16 chin-over-bar pull-ups
8 power cleans

Etc., alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds.

Men use 35-lb. dumbbells, Women use 20-lb. dumbbells

This workout will present some logistical challenges. Please bear with us. If anyone has some extra dumbbells, we’d be grateful if you could bring them in.

No comments.

Point System for the Intramural Open

Now that submissions are finally closed, we can calculate the Week 1 results. That will be posted tomorrow. In the meantime, here’s the scoring system:

Weekly points:

1 point for completing the WOD/submitting a score
1 point for a PR of any sort
5 points for 1st: 1) male RX, 2) female RX, 3) male scaled, 4) female scaled, 5) master male RX, 6) master female RX
3 points for 2nd: 1) male RX, 2) female RX, 3) male scaled, 4) female scaled, 5) master male RX, 6) master female RX
1 point for 3rd: 1) male RX, 2) female RX, 3) male scaled, 4) female scaled, 5) master male RX, 6) master female RX
5 points for Spirit of the Games (decided by BHCF management)

Overall points:

15 points for top overall male and female
10 points for 2nd place overall male and female
5 points for 3rd place overall male and female

No comments.

WOD Thu Mar 2, 2017

Part 1: Press or Bench Press 5 (65%) – 5 (75%) – 5+ (85%)

Whatever you didn’t do on Tuesday.

Add 5 lbs to your training max.

You may also use this time to work on mobility.

Then…

75 situps
60 kb swings
45 box jumps
30 burpees

In that order.

Option 2: reduce reps to 60/45/30/15

No comments.

WOD Wed Mar 1, 2017

Part 1: Deadlift 5 (65%) – 5 (75%) – 5+ (85%)

Add 10 lbs to your training max.

If your hamstrings are still demolished from 17.1, use this time to work on mobility.

Then…

Calorie Row or Bike 5/10/15/20/25
Wallballs 5/10/15/20/25
Toes to Bar 5/10/15/20/end

AMRAP in 16 minutes. Cap of 5+50.

Option 2: AMRAP in 8 minutes

Do Option 2 if you’re sore or want to be fresher for 17.2.

No comments.

WOD Tue Feb 28, 2017

Part 1: Press or Bench Press 5 (65%) – 5 (75%) – 5+ (85%)

Add 5 lbs to your training max.

Then…

EMOM, for 10 minutes:

10-1 shoulder to overhead
AMRAP pullups/double unders (alternating rounds)

Rest 30 seconds between rounds

Record two scores: 1) total number of pullups, and 2) total number of double unders

Option 1: 95/65
Option 2: 75/55; lateral jumps over the bar instead of double unders
Option 1+: 115/75 and up; chest to bar pullups

You may do the pullups or DU first, as long as you alternate in each subsequent round.

Modify the pullups by doing ring rows.

Modify the DU or lateral jumps by doing single unders.

Just so this is clear…

0:00 to 1:00 — 10 shoulder to overhead followed by AMRAP pullups or DU
1:00 to 1:30 — rest
1:30 to 2:30 — 9 shoulder to overhead followed by AMRAP pullups or DU
2:30 to 3:00 — rest
3:00 to 4:00 — 8 shoulder to overhead followed by AMRAP pullups or DU
4:00 to 4:30 — rest
4:30 to 5:30 — 7 shoulder to overhead followed by AMRAP pullups or DU
Etc.

No comments.

WOD Mon Feb 27, 2017

Part 1: Back Squat 5 (65%) – 5 (75%) – 5+ (85%)

Add 10 lbs to your Training Max. Recalculate percentages above based on new Training Max.

Then…

Front Squats
Ring Dips

3/5/7/9/11/13/15

AMRAP in 10 minutes. Cap of 7 rounds.

Option 1: 95/65
Option 2: 75/55; Pushups 3/6/9/12/15/18/21 instead of dips
Option 1+: 115/75 or more; Muscle Ups 1/2/3/4/5/6/7 instead of dips

Combine options if that’s best for you.

No bands on the rings. Do Option 2 (or box dips) instead.

Then (optional)…

Calories
Situps
Burpees

15/12/9

No comments.

WOD Fri Feb 24, 2017

Open 17.1

10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

For time. 20 minute cap.

Men’s RX: 50; 24″ (jumps required)
Women’s RX: 35; 20″ (jumps required)
Men’s Scaled: 35; 20″ (step ups allowed)
Women’s Scaled: 20; 20″ (step ups allowed)

All snatches are alternating r/l.

The 6pm class and Barbell Club is cancelled. Please join us for the Friday Night Lights throwdown.

No comments.

Open Schedule

Just a reminder that on Friday night we will be doing the Open WOD at 6pm. Everyone is invited to do the workout or just cheer on those who do.

Then on Saturday we will do the same, beginning at 9am. Open gym is cancelled but the small gym will be available for those who want to exercise but aren’t doing the Open WOD.

It’s gametime!

No comments.

WOD Thu Feb 23, 2017

Part 1: Athlete’s Choice

Pick a lift (squat, deadlift, bench press) and do 3×10. Or spend this time working on a weakness (overhead squat, double unders, etc.). Or do a benchmark row or bike.

Then…

15 deadlifts
25 wallballs
15 bench presses
25 burpees

Option 1: 185/125 (deadlift); 135/85 (bench press)
Option 2: 135/95 (deadlift); 95/55 (bench press)

Repeat if desired. Record your fastest time on the board.

Do this WOD in heats so everyone has a spotter and two barbells.

No comments.

WOD Wed Feb 22, 2017

Partner WOD

5 box jumps
7 calorie row
9 pushups
11 situps

AMRAP in 20 minutes

Partners take turns doing full rounds. While one partner is working, the other is resting.

No comments.

WOD Tue Feb 21, 2017

Part 1: Clean and Jerk 1-1-1

Part 2: EMOM, for 5 minutes:

3 position clean (high hang > hang > floor) + 2 jerks

Focus on form.

Then…

Clean and Jerks 9/15/21
Pullups 10/20/30

Option 1: 185/125 (round of 9), 155/105 (round of 15), 135/95 (round of 21); strict pullups (10), chest to bar (20), regular pullups (30)

Option 2: 135/95 (9), 115/75 (15), 95/65 (21); all regular pullups

Option 1.5: something in between

No comments.

WOD Mon Feb 20, 2017

WashtingTON

Back Squat 2000 lbs
400m run or 500m row

4 rounds

You can use whatever weight you want for the squats, but all reps must be at the same weight. For instance, you can do 10 reps of 200lbs, or 20 reps of 100lbs, or anything else as long as you get to 2000lbs.

Option 2: 1500lbs per round

If you choose to squat heavier weight, you may use the rack. If you’re going lighter, go from the floor.

Then (optional WOD of the week)…

10 pullups
15 pushups

3 rounds

Or

10 burpee muscle ups

Thanks to Coach Laura for the WOD idea. You can also thank her for the absence of women’s RX. She’s a boss, and you can be too.

Normal schedule on Monday. Happy President’s Day!

No comments.

WOD Fri Feb 17, 2017

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

Then…

38 power cleans
38 burpees
38 front squats
38 pullups
38 shoulder to overhead
38 cals bike or row

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

Happy birthday J-Dub!

2 Comments.

WOD Thu Feb 16, 2017

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

Then…

1 lap
45 pushups
2 laps
60 walking overhead lunges (20/14) (total)
3 laps
75 situps
2 laps
90 Russian twists (20/14) total
1 lap

If it’s cold and/or dark, row 150m for each lap.

Modify by reducing the reps to 30/45/60/75.

No comments.

WOD Wed Feb 15, 2017

Part 1: Snatch 1-1-1

Part 2: EMOM, for 5 minutes

3 position snatch (high hang > hang > floor) + 2 overhead squats

Full or power. Focus on technique. Omit the OHS if desired.

Then…

Power Snatches 4/6/8/10/12
Toes to Bar 4/8/12/16/20
Double Unders 15/30/45/60/75

AMRAP in 12 minutes. Cap of 5 rounds.

Option 1: 95/65
Option 2: 75/55
Option 1+: 115/75 or more; full snatches

Modify the toes to bar by doing hanging knee raises.
Modify the DU by doing lateral jumps over the barbell or by doing 2x single unders.

No comments.

WOD Tue Feb 14, 2017

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

Then…

15 bench presses
20 box jumps
25 calorie row

Perform 2 or 3 times. Record your SLOWEST time on the board

Option 1: 135/85
Option 2: 95/55
Option 1+: 165/105 or more

Do this WOD in heats, so everyone has a spotter.

No comments.

WOD Mon Feb 13, 2017

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

Then…

Wallballs
Burpees
KB Swings

21/15/9/15/21

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

Then (optional)…

15 calories
12 toes to bar

3 rounds

No comments.

WOD Fri Feb 10, 2017

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

Then…

9 box jumps
12 hand-release pushups
15 situps

6 rounds

You must row or bike 36 calories at some point during the WOD.

No comments.

The Open!

The Open is upon us!

For those who are new, the CrossFit Open is a five-week worldwide CrossFit competition. It’s the first round qualifier in the tournment that ends with the CrossFit Games.

This will be the 7th year we have done the Open at BHCF. It’s a whole lot of fun and we encourage everyone to participate. There are RX and Scaled versions of the workouts so that everyone is able to perform the exercises. Talk to any trainer or member who has done the Open before if you have questions. Click here if you want to formally sign up.

This year we will once again be doing the Intramural Open. Those who sign up will be divided into four teams with four different captains. Individuals can earn points for their team based on their completion of the workouts, among other things. The teams will compete against one another over the course of the five weeks, and a champion will be crowned at the end.

Last year was the first year we did the Intramural Open, and it was a blast. Please consider participating.

You do not need to officially sign up for the Open to be on an Intramural team. But you do need to let us know that you want to participate. There will be a signup area on the whiteboard. Sign up ASAP so we can get the teams set.

Don’t miss out. Let us know if you have any questions.

No comments.