Part 1: Front Squat 4×3

Or use this time to work on front-rack mobility.

Then…

10 Front Squats (135/95)
15 Burpees

5 Rounds

—

A note from Will about programming…

This was the first WOD I ever programmed at BHCF, all the way back on June 20, 2011.

So much has changed since then — there was no Part 1, or Option 1, 2, or 1+ in those days — but the one thing that has remained constant over almost eight years and thousands of workouts is the great honor I have felt to be entrusted with such an important responsibility. When you walk into BHCF and do the WOD you do what I have asked you to do. I have always taken this very seriously, and while there were definitely some mistakes made along the way, I always tried my hardest to be the best programmer I could possibly be. Thank you for trusting me with this responsibility, especially those of you who have been around since June 20, 2011.

In recent years it has become increasingly difficult to feel like I’m doing a good job of this. It’s hard to be creative after writing 1,000+ workouts, and it’s difficult for a person to overcome their natural biases in programming. As a result, at least for a while, I will no longer be doing the programming at BHCF. My first WOD will also be my last.

There are dozens of excellent sources of CrossFit programming now, done by educated professionals who are better at this than me. We analyzed and evaluated many of them and found one that fits perfectly with both our past and our future. You may not even notice a difference, but I felt a duty to let you know. And I wanted to thank you all for your loyalty in following our programming over the years. As I said at the start, it has been a tremendous honor.

This will be a good thing for you — and for your gains. I’m sure of it.

No comments.

Part 1: Power Clean 3×1

Then…

Hang Power Cleans
Pullups

10-1

Begin OR end with 30/25 cal row or bike.

Option 1: 95/65
Option 2: 75/55
Option 1+: 115/75; chest to bar pullups

—

A quick update on our schedule over the next couple of days…

We have to take the rig down after classes on Wednesday. If anyone is able to help with that, we would appreciate it.

On Thursday we will have a normal schedule.

On Friday we will have classes at 530am, 830am, 11am, and noon. The 4pm/5pm/6pm classes are cancelled.

On Saturday, beginning around 9am, we will be moving all remaining items from the old gym to the new gym. There’s lots to move, so any help is definitely appreciated, especially if you have a truck or trailer we can use.

Monday May 6 will be our first day in the new gym. The weather couldn’t have been more uncooperative over the last few weeks, so it looks like we won’t have a parking lot quite yet, so you will probably have to park across the street. More on that later.

Thank to all our members for your help and support!

No comments.

Part 1: Back Squat 4×3

Then…

9 wallballs
15 pushups
9 wallballs
21 situps

AMRAP in 15 minutes. Cap of 5 rounds.

Option 1+: heavy wallball

No comments.

Part 1: Deadlift or Push Press 4×3

Go heavy, or just get warmed up for the workout.

Then…

Open 13.2

5 shoulder to overhead (115/75)
10 deadlifts (115/75)
15 box jumps (24/20)

AMRAP in 10 minutes

Then (optional)…

CrossFit Baseline

500m row
40 squats
30 situps
20 pushups
10 strict pullups

Option 2: regular pullups
Option 3: box pushups; jumping pullups
Option 1+: bar muscle ups

No comments.

Part 1: Thruster 3×1

Go heavy or just get warmed up. If you’re tired of thrusters do something different like cleans or snatches. Or work on front rack mobility.

Then…

Pullups
Thrusters

9-1

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

Modify the thrusters by using dumbbells or kettlebells.

Modify the pullups by doing ring rows.

Then (optional)…

Box Jumps 10/8/6/4/2
Double Unders 50/40/30/20/10

Option 2: 2x single unders
Option 1+: 30/24 box; unbroken double unders

No comments.

Part 1: Bench Press 4×7

Or use this time to work on overhead squats and OHS mobility.

Then…

20 knees to elbows
30 wallballs
40 Russian twists
50/42 cal row or bike
40 Russian twists
30 wallballs
20 knees to elbows

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

Modify by decreasing (15/25/35/45/35/25/15) or increasing (25/35/45/55/45/35/25) the reps.

No comments.

Part 1: Clean and Jerk 3×1

Or just practice the movements in the WOD.

Then…

10 barbell ground to overhead
10 squat cleans
10 hang power cleans
10 front squats
10 shoulder to overhead
10 back squats
10 deadlifts
10 barbell ground to overhead

In that order. One barbell per athlete. Modify the weight accordingly.

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

Modify the squat cleans by doing power cleans, and the front squats by doing back squats, if mobility is an issue or if form will deteriorate.

No comments.

Part 1: 1 mile run or 2k row

Or if you’d rather lift:

Deadlift 4×5

Then…

KB Swings
Burpees

3/6/9/12/15/18

Run 1 lap or row 150m after each round

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

No comments.

Angie

100 pullups
100 pushups
100 situps
100 squats

Modify as follows:

— straight through but only 50 reps per exercise (half Angie)
— 20 rounds of 5 reps per exercise (full Angie in rounds)
— 10 rounds of 10 reps per exercise (full Angie in rounds)
— 10 rounds of 5 reps per exercise (half Angie in rounds)
— 5 rounds of 10 reps per exercise (half Angie in rounds)

You may also modify by reducing the pullups and/or pushups to 50 each but keeping the situps and squats at 100.

Modify the pullups by doing ring rows.

Then (optional)…

25 cal bike
20 cal row
15 burpees over the rower

No comments.

Part 1: Thrusters

Go heavy, or just practice form and mobility. Or do overhead squats.

Then…

Thrusters
Pullups

30/20/10

Option 1: 75/55
Option 2: 45/35; ring rows

Then (optional)…

3 laps run
2 laps kb farmer carry with 1 kb
1 lap kb farmer carry with 2 kbs

Exercises may be performed in any order.

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

No comments.

Part 1: short barbell warmup

Get ready for the workout.

Then…

16 bench presses (135/85)
22 box jumps
27/21 cal row or bike
22 burpees over the bar
16 deadlifts (185/125)

2 rounds. Rest as desired between rounds (no more than 10 mins). Second round is reversed order. Time each round separately. Record both times on the board.

Option 2: 95/55 bench; 135/95 dead
Option 1+ 155/100 bench; 225/155 dead
Option BenchFit: 185/115 or more bench; 275/185 or more dead

No comments.

Part 1: Front Squat 3×1

PR attempts are encouraged but as always, focus on form. Or use this time to practice mobility.

Then…

Back Squats 3/6/9/12/15
Pushups 5/10/15/20/25
Situps 10/20/30/40/50

AMRAP in 16 minutes. Cap of 5 rounds.

Option 1: 95/65
Option 2: 75/55
Option 1+: 115/75 or more; handstand pushups 3/6/9/12/15

Modify HSPU by doing fewer reps (2/4/6/8/10) or by decreasing ROM

No comments.

Part 1: Push Press 4×3

Go heavy, or use this time to practice push press and push jerk.

Then…

10 shoulder to overhead
25 double unders
10 back-rack lunges
25 double unders

5 rounds

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

No comments.

Open 14.4

60 calorie row
50 toes to bar
40 wallballs
30 power cleans (135/95)
20 muscle ups

AMRAP in 14 minutes

Option 2: 115/75; strict pullups instead of muscle ups
Option 3: 95/65; hanging knee raises; 40 kb swings instead of cleans; 35 ring rows instead of muscle ups

No comments.

Part 1: Thruster 3-3-3

No need to go heavy. You may use this time to just practice form and mobility.

Then…

9 thrusters
9 pullups

5 rounds

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

Modify the thrusters by using dumbbells or kettlebells. Modify the pullups by jumping.

Then (optional)…

7 burpees over the rower
13 situps
150m row

5 rounds

No comments.

10 kb swings
10 pushups
10 kb sdhp
20 double unders
10 kb Russian twists (total)
30 second plank (on elbows)

AMRAP in 20 minutes

Choose your own kb weight.

Option 2: 2x single unders; box pushups

—

Regular schedule on Thursday. Drive safely!

No comments.

Part 1: Power Clean 3×3

Touch and go. Or do 3 position clean. Or use light weight and practice technique.

Then…

In 2 minutes:

6 power cleans
12 wallballs
AMRAP cal row, bike, or ski

5 rounds. Rest 2 minutes between rounds. Your score is the total cals.

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

—

For now, all classes are on for Wednesday. If the weather requires any changes to the schedule, we will announce something on the website and Facebook.

No comments.

Part 1: Bench Press 4×5

Then…

7 pullups
7 burpees
7 knees to elbows
7 box jumps

6 rounds

Option 2: jumping pullups or ring rows; hanging knee raises
Option 1+: chest to bar pullups
Option 1++: strict pullups

Beware of torn hands if you do chest to bar pullups.

No comments.

Part 1: Back Squat 4×5

Or use this time to warm up the barbell movements in the workout.

Then…

100 air squats
30 deadlifts
75 situps
30 shoulder to overhead
400m run or 500m row

Option 1: 185/125 (DL); 115/75 (STO)
Option 2: 135/95 (DL); 95/65 (STO)
Option 1+: 225/155 (DL); 135/95 (STO); 135 squats; 100 situps

Modify by reducing the bodyweight reps to 75 or 50 and/or by using a kb in place of the barbell (kb SDHP for DL and kb clean and press for STO).

Then (optional)…

3 minutes AMRAP burpee pullups. Cap of 25.

Option 1: strict pullups
Option 2: regular pullups
Option 1+: muscle ups

No comments.

Back by popular demand, Franish Fridays!

—

Part 1: Thruster 1-1-1

No need to go heavy. You may use this time to just practice form and mobility.

Then…

5 thrusters
5 pullups

9 rounds

Option 1: 95/65
Option 2: 75/55
Option 3: dumbbell thrusters; jumping pullups

Then (optional)…

7 burpees
Run to the mailbox and back

5 rounds

No comments.