Friday:  January 3, 2019

Warm-Up(0:00 – 15:00)

Mobility:  Doorway stretch (using the rig), :90/side

https://www.youtube.com/watch?v=OIT7xEA_gz4

2 Rounds
12 DB Goblet Squats
12 Alternating DB Snatches
12 Perfect Push Ups

Strength/Skill(15:00 – 35:00)
Back Squat:  4×3 at 90% of your new 3RM you established on Monday.

Otherwise do a 3×3 at moderate weight.

WOD(40:00 – 54:00):  Strict 14:00 Time Cap

Fitness
6 Rounds
6 KB Swings
8 Push UPs
10 KB Goblet Squats

Performance
6 Rounds
3 Power Snatches 135/95lbs
5 Ring Dips
7 Front Squats 135/95lbs

Option 2:  115/75lbs and matador dips instead of ring dips

Competition
6 Rounds
3 Power Snatches 165/115lbs
6 Ring Dips
9 Front Squats 165/115lbs

No comments.

Thursday:  January 2, 2019

Warm-Up(0:00 – 15:00)
Mobility:  Couch Stretch or Dragon Pose, :90/side

:60 Squat Hold
20 Lateral Squats

Followed by:

2 Rounds
10 PVC Pass Throughs
10 PVC OH Squats

Strength/Skill(15:00 – 35:00)
Overhead Squat:  5×5 at moderate weight.

If you’re still working on OHS mobility, feel free to practice with an empty barbell or do a 5×3 front squat instead.

WOD(40:00 – 55:00)

Fitness
AMRAP 15 Minutes
2 Laps Run (or 300m row)
12 KB Goblet Squats
6 Wall Balls
12 WB Russian Twists

Performance
AMRAP 15 Minutes
2 Laps Run (300m row)
12 Front Rack Lunge Steps 95/65lbs
6 Hang Power Cleans
3 Shoulder to overhead

Option 2:  Reduce the barbell weight to 75/55lbs

Competition
AMRAP 15 Minutes
2 Laps Run
12 DB Front Rack Lunge Steps 50/35lbs
6 DB Hang Power Cleans
3 Man Makers*

*Holding two DBs, perform a pushup, followed by a row with the right DB, row with the left DB, into a squat clean thruster.

No comments.

Fitness, Performance, or Competition?

Between the Fitness, Performance, and Competition workouts, we have a variety of options for you to choose from when you come to the gym. The goal is to offer something for everyone, regardless of your level of fitness or CrossFit experience. But sometimes it’s hard to choose which one is best for you. To help with that, we wanted to share some thoughts…

First and foremost, there is no “one size fits all” option. The answer depends on both the individual and the day, but here are some guidelines:

1. The Competition version is for those who are focused on competing in CrossFit. If you never plan to compete in anything other than the annual CrossFit Open, the Competition option is probably not the best thing for you on a daily basis. These workouts contain advanced movements and weights, and may not be very beneficial or sustainable for someone looking simply to get (or stay) in shape. If you want to hit the Competition version once in a while, there’s no problem with that, but unless you aspire to compete in CrossFit, the Competition version probably shouldn’t be your main option.

2. The Performance workout is usually the best choice for the vast majority of our members. This version contains all the fundamental CrossFit movements, with weight options that are attainable for most people. Remember that quality of movement is your first goal, regardless of which option you select. You should be able to do the Performance workout with virtuosity before even considering the Competition version.

3. The Fitness version is our introductory workout, designed for those who are new to CrossFit and haven’t yet mastered the barbell movements that we see in the Performance and Competition versions. It usually has a bit less volume as well. This option allows you to focus on quality of movement without having to worry about the technical aspect of cycling a barbell in a workout. But the Fitness option is also suitable for experienced members who just want to take it a bit easier that day. We all have days when we’re tired, sore, stressed, etc., and might not want to lift heavy things, but still want to get a workout in. The Fitness option is perfect for those days.

The most important thing to remember is this: pick the option that’s most beneficial to you in terms of developing strength and fitness. Don’t let ego or pride guide you in that decision, and don’t “chase” the RX, if RX isn’t best for you. Even Rich Froning should do the Fitness option once in a while.

To that end, you are free, every day and for every workout, to pick and choose elements of each version in order to craft the workout that’s best for YOU. Sometimes that means your workout will contain a little bit of each option. Please don’t hesitate to ask the trainer to help you combine options, or modify components of an option, to come up with the most productive workout for you that day.

No comments.

Wednesday:  January 1, 2019

Reminder:  Open Gym:  1:00 – 3:00

 Happy New Year from Black Hills CrossFit!

New Year’s Day Wod:

31 Box jumps [January]
29 Thrusters 95/65lbs [February]
31 Burpees [March]
30 Air squats [April]
31 Shoulder to overhead 95/65lbs [May]
30 Pull ups [June]
31 Power cleans 95/65lbs [July]
31 Sit Ups [August]
30 Back squats 95/65lbs [September]
31 Push Ups [October]
30 Deadlifts 95/65lbs [November]
31 Double unders [December]

366 reps, 1 for every day in 2020

No comments.

Tuesday:  December 31, 2019

Warm-Up(0:00 – 20:00)
Mobility:  Internal Shoulder Rotation Stretch, :60/side

2 Rounds
15 Empty Bar RDLs
12 Empty Bar Front Squats
:30 Static Hanging Knee Raise Hold

Then….
3 Tall Power Cleans
3 Power Position Power Cleans
3 Hang Power Cleans (pause in hang)

Use an empty bar or light weight.

Strength/Skill(20:00 – 35:00)
Hang Power Clean: 4×2 (go for a 2RM if you’re feeling it, otherwise just work up to a heavy double)

WOD(40:00 – 54:00):  Strict 14:00 Time Cap

Fitness
For Time
21 DB Power cleans
9 Hanging knee raises
15 DB Power cleans
15 Hanging knee raises
9 DB Power cleans
21 Hanging knee raises

Performance
For Time
21 Squat Cleans 135/95lbs
9 Toes to Bar
15 Squat Cleans
15 Toes to Bar
9 Squat Cleans
21 Toes to Bar

Option 2: 115/75lbs on the barbell and power cleans instead of squat cleans.

Competition
For Time
21 Squat Cleans 155/105lbs
9 Toes to Bar
15 Squat Cleans
15 Toes to Bar
9 Squat Cleans
21 Toes to Bar

No comments.

Monday:  December 30, 2019

Warm-Up(0:00 – 15:00)
Mobility:  15 Duck Walk Steps directly into 15 Spidermans

2 Rounds
15 Banded Good Mornings
10 Assault Bike Cals

Strength(15:00 – 35:00)
Back Squat*:  Establish a 3RM Back Squat

*Similar to the 5RM the last four weeks, we’ll spend the next four weeks establishing a 3RM on Mondays and a 4×3 at 90% on Fridays.

Otherwise, do a 4×3 at moderate weight.

WOD(40:00 – 55:00) Strict 15:00 Time Cap

Fitness
For Time
33 Wall Balls
33 Burpees
22 Wall Balls
22 Burpees
11 Wall Balls
11 Burpees

Performance
For Time
43 Wall Balls
33 Burpees
32 Wall Balls
22 Burpees
21 Wall Balls
11 Burpees

Competition
For Time
53 Wall Balls
33 Burpee Box Jump Overs
42 Wall Balls
22 Burpee Box Jump Overs
31 Wall Balls
11 Burpee Box Jump Overs

Optional Workouts of the Week

Option 1:
20-16-12
Cal Row (16-13-10 for the ladies)
10-8-6
Devils Press 50/35lbs

Option 2:
3 RDS
50 Double Unders
5 Clean and Jerks 185/125lbs
1 Legless Rope Climb

No comments.

Friday:  December 27, 2019

Warm-Up(0:00 – 15:00)
Mobility:  Single LAX Ball Pec Smash, 1:00/side

AMRAP 5 Minutes
20 Box Step Ups
20 Push Ups
16 Goblet Hold Box Step Ups
Max Duration Freestanding HS Hold (or plank pushup position) with remaining time

Strength/Skill(15:00 – 40:00)
Back Squat:  4×3 at 90% of your new 3RM you established on Monday.

Otherwise do a 3×3 at moderate weight.

WOD(45:00 – 54:00):

Fitness
AMRAP 9 Minutes
9 DB Shoulder to Overhead
54 Single Unders

Performance
AMRAP 9 Minutes
9 Shoulder to Overhead 115/75lbs
27 Double Unders

Option 2:  95/65lbs on the barbell

Competition
AMRAP 9 Minutes
9 DB Box Step Overs 50/35lbs (Double DB)
9 DB Shoulder to Overhead 50/35lbs (Double DB)
6 DB Box Step Overs
6 DB Shoulder to Overhead
3 DB Box Step Overs
3 DB Shoulder to Overhead

No comments.

Thursday:  December 26, 2019

Warm-Up(0:00 – 15:00)
Mobility:  External Hip Rotation Contract/Relax*

*External Hip Rotation Contract/Relax: Athletes sit into a squat and wrap their arms around the outside of their knees. Attempt to squeeze the knees together while simultaneously resisting for 5 seconds, then relax and sink further into the squat. Repeat 5-10 times.

200 m row
20 Glute Bridges
20 Pausing Air Squats (3-5 seconds in the bottom)
20 Spider Mans

Strength/Skill(15:00 – 35:00)
Every 3 Minutes for 12 Minutes Bench Press, 8 Reps AHAP

WOD(40:00 – 52:00) Strict 12:00 Time Cap

Fitness
For Time
40 Russian KB Swings
25/16 Calorie Bike/Ski/Row
30 Russian KB Swings
25/16 Calorie Bike/Ski/Row
20 Russian KB Swings

Performance
For Time
40 Russian KB Swings 53/35lb
25/16 Calorie Bike/Ski/Row
30 Russian KB Swings 53/35lbs
25/16 Calorie Bike/Ski/Row
20 Russian KB Swings 53/35lbs

Competition
For Time
40 Russian KB Swings 70/53lb
25/16 Calorie Bike
30 Russian KB Swings 70/53lbs
25/16 Calorie Bike
20 Russian KB Swings 70/53lbs

No comments.

Tuesday:  December 24, 2019

Warm-Up(0:00 – 15:00)

Spend some time warming up the movements for the WOD.

Merry Christmas from Black Hills CrossFit!

WOD(15:00 – 55:00):  Strict 40:00 Time Cap

All versions of 12 days are performed like the song:  1, then 2-1, then 3-2-1, etc.  For example: Fitness folks would do 1 DB Front Squat, then 2 DB S2OH followed by 1 DB Front Squat, then 3 DB HPC followed by 2 DB S2OH followed by 1 DB Front Squat, etc.

Fitness

12 Days of Christmas
1 DB Front Squats
2 DB Shoulder to Overhead
3 DB Hang Power Cleans
4 DB Dead Lifts
5 Pushups
6 Wall Balls
7 KB Swings
8 Burpees
9 Jumping Pull Ups
10 Overhead Walking Lunges (w/medball)
11 Hanging Knee Raises
1200 Meter Row

Performance
12 Days of Christmas (with a 135/95lb barbell)
1 Front Squat
2 Shoulder to Overhead
3 Hang Power Cleans
4 Dead Lifts
5 Handstand Pushups
6 Wall Balls
7 KB Swings (70/55lbs)
8 Burpees
9 Pull Ups
10 Overhead Walking Lunges (w/medball)
11 Toes to Bar
1200 Meter Row

Option 2:  95/65lb on the barbell, deficit pushups instead of HSPU, and 55/35lbs on the KB

Competition

12 Days of Misfitness (with a 135/95lb barbell)
1 Squat Clean Thruster
2 Power Snatches
3 Bar Muscle Ups
4 Handstand Push Ups
5 Burpees Over the Bar
6 Toes to Bar
7 Power Cleans
8 Pistols
9 Pull Ups
10 Box Jumps
11 Devil’s Presses 50/35lbs
12 Ring Muscle Ups

No comments.

Monday:  December 21, 2019

Warm-Up(0:00 – 15:00)
Mobility:  Banded pigeon pose 1:00/side

2 Rounds
15 Banded good mornings
15 Air Squats
10 Box Jumps
5 Burpees

Strength(15:00 – 35:00)
Back Squat*:  Establish a 3RM Back Squat

*Similar to the 5RM the last four weeks, we’ll spend the next four weeks establishing a 3RM on Mondays and a 4×3 at 90% on Fridays.

Otherwise, do a 4×3 at moderate weight.

WOD(40:00 – 55:00)

Fitness
AMRAP 15
15 Wall Balls 20/14lbs
15 Sit Ups
5 Burpee Box Jumps

Performance
AMRAP 15
15 Wall Balls 20/14lbs
10 Toes 2 Bar
5 Burpee Box Jump Overs

Option 2:  Knees to elbows instead of T2B and Burpee Box Jumps instead of Jump overs (step ups are okay)

Competition
Every 3 Minutes until failure (complete the work in under 3 minutes, rest the remaining time)
15 Wall Balls 20/14lbs
10 Toes 2 Bar
3 Burpee Box Jump Overs*

*Add 2 Burpee Box Jump Overs each round

Optional Workouts of the Week

Option 1:
Assault on Grace (AKA “The Richie”)
3 Rounds
10/8 Cal Assault Bike
10 Clean and Jerks (135/95)

Option 2:
15-12-9
Deadlifts (225/155)
Bar facing burpees

No comments.

Revised Holiday Schedule

We made a few changes to the holiday schedule. We decided to cancel the 415pm class on Christmas Eve, but we are adding a 1pm-3pm Open Gym on New Year’s Day. Here’s the revised holiday schedule…

Tue Dec 24 (Christmas Eve) —- the evening classes (415pm/515pm/615pm) are cancelled. All other classes are on.

Wed Dec 25 (Christmas Day) —- BHCF is closed. Merry Christmas!

Tue Dec 31 (New Year’s Eve) —- the 515pm and 615pm classes are cancelled. All other classes are on.

Wed Jan 1 (New Year’s Day) —- Open Gym from 1pm-3pm. All other classes are cancelled. Happy New Year!

Happy holidays from Black Hills CrossFit!

No comments.

Friday:  December 20, 2019

Warm-Up(0:00 – 15:00)
Mobility:  Internal Shoulder rotation stretch, :90/side

20 Banded Good Mornings
20 Scap Pull Ups
20 Deadbugs

Strength/Skill(15:00 – 35:00)
Back Squat:  4×3 at 90% of your new 3RM you established on Monday.

Otherwise do a 3×3 at moderate weight.

Then:
Spend time warming up the deadlift bar

WOD(45:00 – 55:00):  Strict 10:00 Time Cap

Fitness
15-12-9
DB Deadlift
Burpees
Ring Rows

Performance
12-9-6
Deadlift at 275/185lbs
Burpee Chest to Bar Pullups

Option 2:  225/155lbs on the DL and burpee regular pullups

Competition
9-6-3
Deadlift at 315/225lbs
Bar Muscle Ups

No comments.

Thursday:  December 19, 2019

Warm-Up(0:00 – 15:00)
Mobility:  30 Duck Walk Steps

20 Lunge and Twists
30 S-Arm Russian KB Swings
2 Attempts at a Max Duration Ring Support Hold

Strength/Skill(15:00 – 30:00)
Back Rack Lunges 5×6 (3 steps per leg – from the rack)

WOD(35:00 – 47:00)

Fitness
AMRAP 12 Minutes
10 Jumping Lunges
10/8 Cal Row/Bike/Ski
10 Push Ups

Performance
AMRAP 12 Minutes
10 DB Front Rack Lunges 50/35lbs (two DBs)
10/8 Cal Row/Bike/Ski
10 Push Ups

Competition
AMRAP 12 Minutes
10 DB Front Rack Lunges 50/35lbs (two DBs)
10/8 Cal Row
10 Handstand Push Ups

No comments.

Wednesday:  December 18, 2019

Warm-Up(0:00 – 20:00)
Mobility:  30 PVC Pass Throughs

Row 1K

Then (Snatch Warm Up):

With an Empty Bar,
3 Tall Power Snatches
3 Power Position Power Snatches
3 Hang Power Snatches
3 Snatch Lift Off + Power Snatch*
Repeat with 75/55lbs or less

*Lift the bar 2-3 inches off the floor, pause 3-5 seconds, then snatch.

Strength/Skill(25:00 – 40:00)
15 Minutes to establish a 1RM Power Snatch

WOD(45:00 – 55:00)

Fitness
AMRAP 10
10 DB Snatch (5r/rl)
10 Burpees

Performance
AMRAP 10
10 Power Snatch (95/65lbs)
10 Burpees over the Bar

Option 2: 75/55lbs on the barbell

Competition
For Time Strict 10:00 Time Cap
100 Alt. DB Snatches 50/35lbs*

*Every time you break (the DB stops moving), 10 Burpees

No comments.

Tuesday:  December 17, 2019

Warm-Up(0:00 – 15:00)
Mobility:  1:00 Dead Hang from pull up bar

1:00 Run or Row, increasing speed
1:00 A-frame Toe Touches
1:00 Medball Squat Cleans (unbroken)
1:00 Perfect Push Ups
2:00 Max Distance HS Walk or Handstand Hold or Wall Climbs

Strength/Skill(15:00 – 35:00)
With an empty bar*:
1×8 Pause Dips (no press)
1×8 Pause Push Presses

*We want a full pause in the bottom of the dip for both warm up movements to help reinforce a vertical dip and even weight distribution over the foot.

Then:
Push Press:  5×4

WOD(40:00 – 55:00):  Strict 15:00 Time Cap

Fitness
For Time
3 Laps Run (or 400m Row)*
25 Wall Balls 20/14lbs
2 Laps Run (or 600m Bike)
18 Wall Balls 20/14lbs
1 Lap Run (or 15 Burpees)
11 Wall Balls 20/14lbs

Performance/Competition
For Time
3 Laps Run (or 400m Row)*
35 Wall Balls 20/14lbs
2 Laps Run (or 600m Bike)
28 Wall Balls 20/14lbs
1 Lap Run (or 15 Burpees)
21 Wall Balls 20/14lbs 

*Only do the running option if it’s safe (i.e., ice free) around the building.  No sense risking an injury if it can be avoided.

No comments.

Monday:  December 16, 2019

Warm-Up(0:00 – 15:00)
Mobility:  Internal Shoulder Rotation, :60 per side

2 Rounds
15 Empty Bar RDLs
15 Lateral Burpees over the empty bar
10 Hanging Scap Squeezes
5 Kip Swings

Strength(15:00 – 35:00)
Back Squat*:  Establish a 3RM Back Squat

*Similar to the 5RM the last four weeks, we’ll spend the next four weeks establishing a 3RM on Mondays and a 4×3 at 90% on Fridays.

Otherwise, do a 4×3 at moderate weight.

WOD(40:00 – 58:00) Strict 18:00 Time Cap

Fitness
3 Rounds
75 Single Unders
7 Ring Rows
25 Air Squats
7 Ring Rows
5 DB Hang Power Cleans
7 Ring Rows

Performance
3 Rounds
45 Double Unders
7 Pull Ups
25 Air Squats
7 Pull Ups
5 Power Clean 155/105lbs
7 Pull Ups

Option 2:  Power cleans at 135/95lbs

Competition
3 Rounds
45 Double Unders
7 Chest to Bar Pull Ups
25 Air Squats
7 Chest to Bar Pull Ups
5 Power Clean 185/115lbs
7 Chest to Bar Pull Ups

Optional Workouts of the Week

Option 1:
10/8 Cal Ski
10 Burpees
12/10 Cal Bike
12 Burpees
14/12 Cal Row
14 Burpees

Option 2:
Every 2 minutes until failure (you can’t complete the work in the 2:00 interval)*
10 DB Snatches (50/35lbs)
10 Wall Balls
*Increase each movement by 2 reps each cycle, i.e., min 2:00 – 12/12, min 4:00 – 14/14, etc.

No comments.

Friday:  December 13, 2019

Warm-Up(0:00 – 15:00)
Mobility:  30 PVC Pass Throughs

30 Squat and Twists*

*Squat and Twist: Sit into a squat and place your hands on your feet, elbows inside the knee. With one arm, rotate up toward the ceiling while the other arm holds the foot. That’s 1.

Then:

Clean Warm Up,
:30 Empty Bar Front Squat Hold
:90 Ankle Flexion stretch
:30 Empty Bar Front Squat Hold
:60 Saddle Pose

Then,
1×5 Power Position Squat Clean
1×5 Hang Squat Clean
1×3 “Touch and Go” Squat Clean (below knee)

Strength/Skill(15:00 – 35:00)
Back Squat:  4×5 at 90% of your new 5RM you established on Monday.

Otherwise do a 3×3 at moderate weight.

WOD(40:00 – 60:00):  Strict 20:00 Time Cap

Fitness
15 Rounds
5 Push Ups
5 Sit Ups
5 Goblet Squats

Performance
15 Rounds
3 Handstand Push Ups
3 Power Cleans 155/105lbs

Option 2:  5 Dips instead of HSPU and Power Clean weight at 135/95lbs

Competition
15 Rounds
3 Strict Handstand Push Ups
3 Squat Cleans 185/125lbs (or more)

No comments.

Thursday:  December 12, 2019

Warm-Up(0:00 – 20:00)
Mobility:  20 Front Rack Elbow Pointers

20 Spidermans
2 rounds
12 KB Swings
12 Golbet Squats
12 Burpees

Then:
Thruster Warm Up
1×8 Pause Thrusters (empty bar or light weight)*

*Front squat + pause at the top + strict press (goal is to train full hip extension before pressing in the thruster)

Strength/Skill(20:00 – 35:00)
Every 2 Minutes for 12 Minutes
7 Heavy Thrusters from a rack

WOD(40:00 – 50:00) Strict 10:00 Time Cap

Fitness
For Time
100 Single Unders
15 Burpees
20 Wall Balls
15 Burpees
100 Single Unders

Performance
For Time
100 Double Unders
15 Burpees
20 Thrusters 95/65lbs
15 Burpees
100 Double Unders

Option 2:  75/55lbs on the barbell

Competition
For Time
100 Double Unders
20 Busters* 50/35lbs
100 Double Unders

*A buster is a burpee into a squat clean thruster with the DBs.

No comments.

Wednesday:  December 11, 2019

Warm-Up(0:00 – 15:00)
Mobility:  Banded shoulder distraction: 1:30/side

5x :10 Assault Bike Sprints (all out effort – rest as needed between)

Strength/Skill(15:00 – 30:00)

Spend some time warming up the Handstand Walk (HS holds, wall walks, etc.)

Then:
Every 2 Minutes for 10 Minutes
25’ Handstand Walk*

*If you’re still working on HS walks, either shorten the distance, do :45 handstand hold, or 3 wall climbs.

WOD(35:00 – 47:00)

Fitness/Performance/Competition
AMRAP 12
12/8 Cal Bike/Row/Ski
12 Wall Balls

No comments.

Tuesday:  December 10, 2019

Warm-Up(0:00 – 20:00)
Mobility:  Banded Internal/External shoulder rotations, 20 per arm*

*Banded Internal/External Shoulder Rotations: attach a band to a post and face perpendicular to the rig. Step away, putting tension in the band. Rotate the shoulder internally (down), then externally (up), pausing in both end ranges briefly. That’s 1 rep.

20 Lunges
:60 Freestanding HS Hold Practice (or plank pushup position)
20 Jump Squats
:60 Freestanding HS Hold Practice (or plank pushup postion)

Then:  Split Jerk Skill
1×10 Split Jerk (no bar – feet only)
2×5 Jerk from split position, empty bar
1×5 Split Jerk, empty bar

Strength/Skill(20:00 – 35:00)
15 Minutes to establish a 1RM Shoulder to Overhead (from the rack – any form of S2OH is okay)

WOD(40:00 – 55:00):  Strict 15:00 Time Cap

Fitness
2 Rounds
25 Burpees
25 Ring Rows
15 DB Clean and Jerks

Performance
2 Rounds
25 Burpee Pull Ups
15 Clean and Jerks 115/75lbs

Option 2:  95/65lbs on the barbell

Competition
2 Rounds
25 Burpee Strict Pull Ups
15 Touch-n-go Clean and Jerks 115/75lbs

No comments.