Nick and Ryan

2 laps kettlebell farmer’s carry, followed by:

5 strict pullups
7 box jumps
7 deadlifts (155/105)
6 front squats (155/105)
3 shoulder to overhead (155/105)
9 burpees

5 rounds

This is the 5th Annual Nick and Ryan Hero workout, done to honor fallen Rapid City Police Officers Nick Armstrong and Ryan McCandless, who were killed in the line of duty in 2011. Please join us to pay tribute to these men who gave everything to keep us safe, and to honor all law enforcement officers for their service.

Heats begin at 9am. This workout is difficult but can be modified so that everyone is able to do it safely. BHCF will have trainers available to help instruct those unfamiliar with the movements in the workout. Everyone is welcome, and no one should feel intimidated by the workout. Please join us to honor Nick and Ryan.

No comments.

Part 1: Snatch 3×1

Full or power. From the hang or the floor.

Then…

Power Snatches 9/7/5
Wallballs 15/12/9

Rest 2 minutes

Wallballs 15/12/9
Toes to Bar 12/9/6

Rest 2 minutes

Power Snatches 9/7/5
Toes to Bar 12/9/6

Your time is the total time elapsed, including the rest.

Option 1: 95/65
Option 2: 75/55; hanging knee raises
Option 1+: 115/75

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Don’t forget the Nick and Ryan Hero WOD on Saturday, July 28. Heats start shortly after 9am. All local military, law enforcement, and fire fighters are welcome to attend to pay tribute to Nick and Ryan. Thank you for your service and sacrifice.

No comments.

Part 1: Bench Press 3×10

Use dumbbells if desired.

Then…

20 situps
15 kb swings
20 walking overhead lunges (20/14)
15 pushups
20 Russian twists (20/14)

AMRAP in 20 minutes

Option 1: 55/35
Option 2: 35/25; 14/10 wallball
Option 1+: 70/45; heavy wallball

No comments.

Part 1: Front Squat 4×3

Add a 2 second pause at the bottom if desired. Or use this time to just get warmed up and practice form.

Then…

In 2 minutes, perform:

10 front squats
40 double unders
AMRAP calorie row or bike

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

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

Modify the DU by doing 2x single unders or by reducing the number of DU. Allow for at least 30-45 seconds to row or bike in each round.

No comments.

Part 1: Clean 3×1

Full or power.

Then…

Power Cleans 3/5/7/9/11
Burpees Over the Bar 3/7/11/15/19
Pullups 3/6/9/12/15

Option 1: 135/95
Option 2: 95/65
Option 1+: 155/105 or more; chest to bar pullups
Option 1++: muscle ups 2/4/6/8/10 instead of pullups

No comments.

Part 1: Back Squat 20 unbroken

Last week. Go big.

Then…

Shoulder to Overhead 7/14/21/14/7
Box Jumps 7/14/21/14/7
Laps 1/2/3/2/1

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

Modify the run by rowing 150m/300m/450m/300m/150m

Then (optional)…

KB Swings
Calorie Row/Bike/Ski

21/15/9

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

No comments.

Part 1: Clean and Jerk 3×1

Go heavy, or just get warmed up and practice technique.

Then…

Grace

30 clean and jerks (135/95)

Then (optional)…

1 lap kb farmer’s carry
20 cals (row, bike, or ski)

3 rounds

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

No running with the kbs.

No comments.

2 laps
10 burpee box jumps
10 toes to bar

AMRAP in 20 minutes

Option 2: hanging knee raises

Modify the run by rowing 300m.

No comments.

Part 1: deadlift warmup

Practice the movement. Focus on hip hinge and hamstring flexibility/mobility.

If you want to go heavier, do 3×5+ (last set is for max reps).

Then…

Deadlift 1/2/3/4/5/6/7/8
Wallballs 4/6/8/10/12/14/16/18

Option 1: 225/155
Option 2: 165/115
Option 1+: 255/175 or more; heavy wallball

Modify by starting the wallballs at 2 (2/4/6/8/10/12/14/16).

No comments.

5 bench presses
200m row

AMRAP in 10 minutes

Option 1: 135/85
Option 2: 95/55
Option 1+: 155/95 or more

Do in heats so everyone has a spotter.

Then…

6 pushups
9 situps
12 jumping lunges

AMRAP in 7 minutes

Modify the lunges by doing alternating lunges without jumping, or by doing air squats or jumping squats.

No comments.

Part 1: Back Squat 20 unbroken

Week 3 of 4. Add weight from last week.

Then…

KB Swings
Pullups

18/15/12/9/6/3

30 double unders between rounds (150 total)

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

Modify the DU by doing 2x single unders

Then (optional)…

1 minute max thrusters
1 minute max burpees
1 minute max cal row or bike
1 minute max situps

Score is total reps.

Thrusters are 45/35 barbell or 25/15 dumbbell/kettlebell. Go heavier if desired.

No comments.

Part 1: Clean and Jerk 3×1

Then…

15 clean and jerks
35 box jumps
15 clean and jerks
35 wallballs
15 clean and jerks

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

Then (optional)…

Run 1 mile

No comments.

Part 1: Overhead Squat 4×3

Go heavy, or just work on mobility.

Then…

2 laps OR 300m row
9 overhead squats OR 12 front squats OR 15 back squats
6 strict pullups OR 9 chest to bar pullups OR 12 regular pullups

5 rounds

Mix and match movements as desired. For example, one round you can do 2 laps, 9 overhead squats, and 6 strict pullups. Another round you can do 300m row, 15 back squats, and 12 regular pullups.

Option 1: 95/65
Option 2: 75/55; 15 ring rows instead of pullups
Option 1+: 115/75; for the squats and pullups, you must perform all movements at least once (one round you must do overhead squats, one round front squats, one round back squats, one round strict pullups, one round chest to bar, one round regular)

Combine options as desired.

No comments.

Part 1: Barbell Good Morning 3×8

This is a hip hinge with the bar in a low-bar squat position. See the video below. No need to go heavy; an empty barbell is sufficient.

Then…

Deadlifts 4/8/12/16
Burpees Over the Bar 6/12/18/24
Situps 8/16/24/32

AMRAP in 15 minutes. Cap of 4 rounds.

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

Wednesday’s yoga class is cancelled.

No comments.

Part 1: Press 5-3-1+

Last set is for max reps.

Then…

Shoulder to Overhead 25/20/15/10/5
Cal Row or Bike 5/10/15/20/25

10 toes to bar between rounds (40 total)

Option 1: 75/55
Option 2: 45/35; hanging knee raises
Option 1+: 95/65

No comments.

Part 1: Back Squat 20 unbroken

Add weight from last week.

Then…

15 hang power cleans
15 pushups

4 rounds

Option 1: 95/65
Option 2: 75/55
Option 1+: hang squat cleans; 12 ring dips instead of pushups
Option 1++: 115/75; hang squat cleans; 9 handstand pushups

Combine options as desired.

Modify the hang cleans by doing kb swings (and kb goblet squats if you want to modify the squat cleans)

Then (optional)…

Wallballs 27/18/9
Burpee Pullups 18/12/6

Option 1: chest to bar pullups
Option 2: regular pullups
Option 1+: heavy wallball; burpee muscle ups 9/6/3

Modify the pullups by jumping.

No comments.

Part 1: barbell warmup

Get ready for the workout, or pick a lift and go heavy.

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 pullups

No comments.

Jerry

1 mile run
2000m row
1 mile run

Modify by reducing the length (800m run; 1000m row)

Or…

Del

25 burpees
3 laps with 20/14 med ball
25 weighted pullups (holding wallball between legs)
3 laps with 20/14 med ball
25 handstand pushups
3 laps with 20/14 med ball
25 chest to bar pullups
3 laps with 20/14 med ball
25 burpees

Modify the laps by running without a ball.
Modify the weighted pullups by doing unweighted strict pullups > pullups > ring rows.
Modify the handstand pushups by doing regular pushups.
Modify the chest to bar pullups by doing regular pullups or ring rows.

No comments.

Pete

51 toes to bar
10 clean and jerks (155/105)
51 wallballs
10 clean and jerks
51 burpees
10 clean and jerks
51 calorie row

We miss you, Pete.

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Classes at 830am, 11am, and noon. Happy Independence Day!

No comments.

On Wednesday July 4 we will have classes at 830am, 11am, and noon. There will be no 4pm class. Sorry for any inconvenience.

No comments.