Open T-Shirts

Speaking of the Open…

We are making shirts again this year. See below for a photo of what they will look like.

If you would like to purchase an Open shirt, there’s a sign-up sheet posted in the office at the gym. Sorry for the short notice, but we will have to place the order soon, so please sign up by Friday Feb 8 if you’d like one. If you can’t get to the gym on Friday but still want a shirt, shoot us a message and we will sign up for you.

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The Open!

The CrossFit Games Open is once again upon us!

This will be the 9th year of doing the Open at Black Hills CrossFit, and the final year in our current facility. The workouts may have changed over the years, but the fun, the challenges, the camaraderie, and the community has grown stronger every year. It’s still the best five weeks of the year at the gym.

For those who are new to this … the Open is one of the determining competitions to get to the CrossFit Games. It’s a five-week, worldwide qualifier tournament. The top 20 men and top 20 women worldwide, and the fittest male and female in each country, will receive an invite to the CrossFit Games.

None of us are going to qualify for anything, so don’t worry about your skill or fitness level. Even if you’re new to CrossFit, you can still have a great time during the Open.

Each week on Thursday evening a different workout will be announced. You will have until Monday of the following week to perform the workout with a judge and submit your score. If you want to formally be part of the competition, you’ll need to sign up at games.crossfit.com and pay the $20 entry fee to CrossFit HQ. This will allow you to track your scores and compare them to others across the world. If you just want to do our internal BHCF Open, there’s no need to pay any money or register with HQ but be sure to write your name down on the signup list at the gym.

The workouts are usually pretty tough, but all will have both RX and Scaled versions so that everyone is able to participate. The challenge of the Open is one of the best parts about it. The workouts – and the environment you perform them in – will push you to accomplish things you didn’t think you could accomplish. There’s nothing quite as exciting as seeing someone get a PR during an Open workout!

To bring everyone together and get that buzz of energy that pushes us to our limits, we will be hosting Friday Night Lights for the duration of the Open, except for the fifth and final week when our Open workout will take place on Saturday (there will be food after!). The 6:00 class will be canceled so we can go over movement standards at 6:00 and start running heats at 6:15 sharp. Coaches will be available to judge your performance if you’re competing in the official Open and/or the BHCF Open, but if you don’t want to compete you are still welcome to do the workout without a judge.

We would encourage everyone to compete, though. It’s challenging but fun, and there’s nothing like the camaraderie and community that you see at BHCF during the Open. Like we said above, it’s the best five weeks of the year! The final Saturday, after the last workout, we will have our annual post-Open BBQ/Potluck. Hopefully by then the weather will be nice and we can celebrate our accomplishments with our friends and fellow competitors.

This year we are doing things a little different, but not much, and there will DEFINITELY be a battle between the men and women for the title of the best, and the trophy! More details to come…

The dates for the Open are listed below, we hope you can join us for all of them!

Week 1 – Thursday, Feb. 21st – Monday, Feb. 25th
Week 2 – Thursday, Feb. 28th – Monday, Mar. 4th
Week 3 – Thursday, Mar. 7th – Monday, Mar. 11th
Week 4 – Thursday, Mar. 14th – Monday, Mar. 18th
Week 5 – Thursday, Mar. 21st – Monday, Mar. 25th

Let us know if you have any questions!

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WOD Thu Feb 7, 2019

Part 1: Bench Press 3×1

Then…

In 3 minutes, perform:

500m/450m row
AMRAP pushups

Rest 3 minutes

In 4 minutes, perform:

500m/450m row
20 lateral jumps over the rower (total)
AMRAP pushups

Rest 4 minutes

In 5 minutes, perform:

500m/450m row
20 lateral jumps over the rower (total)
40 Russian twists (20/14) (total)
AMRAP pushups

Your score is the total pushups completed.

Option 2: box pushups
Option 1+: handstand pushups; heavy wallball

You should get some pushups every round. Accordingly, modify by reducing the reps to 10 lateral jumps and 20 Russian twists, and/or by reducing the length of the row.

No comments.

WOD Wed Feb 6, 2019

Part 1: Front Squat 3×1

If form is good, go heavy. If mobility is an issue, stay light and practice technique.

Then…

Toes to Bar
Back Squats

21/15/9

Begin AND end with 25 box jumps

Option 1: 135/95
Option 2: 95/65; hanging knee raises
Option 1+: 155/105

If you choose to jump on the box be mindful, especially for the second set.

No comments.

WOD Tue Feb 5, 2019

Part 1: Clean and Jerk 3×1

Go heavy, or use light weight and practice technique.

Or use this time to practice the movements in the workout.

Then…

In 12 minutes, perform:

20/16 cal row or bike
1 round of DT
20/16 cals
1 round of DT
20/16 cals
1 round of DT
AMRAP cals (cap of 40)

If you finish, your score is your time. If not, your score is the total AMRAP reps.

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

One round of DT is

12 deadlifts
9 hang power cleans
6 shoulder to overhead

No comments.

WOD Mon Feb 4, 2019

Pullups
Wallballs
Situps
KB Swings
Burpees

20/16/12/8/4

AMRAP in 20 minutes. Cap of 5 rounds.

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

Then (optional)…

20 cals
20 back squats (165/115)
20 cals

The squats abound be light but still challenging. Adjust the weight up or down as necessary.

No comments.

WOD Fri Feb 1, 2019

Part 1: Dynamic Deadlift 5×3

Light weight (~60% of one rep max). Short rest. Focus on form and speed.

Then…

4 deadlifts
1 round of Cindy
8 deadlifts
2 rounds of Cindy
12 deadlifts
3 rounds of Cindy
16 deadlifts
4 rounds of Cindy

AMRAP in 15 minutes. Cap of 4 rounds (a round ends at the completion of the Cindy reps).

Option 1: 185/125
Option 2: 135/95; ring rows; box pushups
Option 1+: 225/155 or more
Option 1++: no time cap

A round of Cindy is

5 pullups
10 pushups
15 air squats

No comments.

WOD Thu Jan 31, 2019

Part 1: Overhead Squat 3×1

Go heavy, or practice form and mobility.

Then…

Overhead Squats
Burpees

10-1

20 double unders after each round

Option 1: 75/55
Option 2: 45/35; 2x single unders
Option 1+: 95/65 or more; unbroken double unders

Modify the OHS by doing single arm dumbbell or kettlebell OHS. Alternate full rounds between right and left arm.

No comments.

WOD Wed Jan 30, 2019

Part 1: Press, Push Press, and Push Jerk

Pick one and go heavy, or focus on technique and practice all three.

Then…

In 12 minutes, perform:

600m row
20 shoulder to overhead (115/75)
450m row
30 shoulder to overhead (95/65)
300m row
40 shoulder to overhead (75/55)
150m row

If you finish in under 12 minutes, your score is your time.

If you don’t finish, your score is the total number of shoulder to overhead reps accomplished.

Option 2: 95/65; 75/55; 45/35
Option 1+: one round must be strict presses (choose any round)

The barbell should be relatively light. Modify by reducing the weight or by doing the same weight each round.

No comments.

WOD Tue Jan 29, 2019

Part 1: Power Clean 3×1

Go heavy, or use lighter weight and practice technique.

Then…

5 power cleans
10 pushups

4 rounds

Rest 2 minutes

7 pushups
7 box jumps

5 rounds

Rest 2 minutes

10 box jumps
5 power cleans

4 rounds

Your time is how long it takes to complete all three parts, rest included.

Option 1: 135/95
Option 2: 95/65
Option 1+: 155/105; 7 ring dips instead of 10 pushups in part 1; 5 ring dips instead of 7 pushups in part 2

Modify the ring dips by doing matator dips or box dips. Combine options as desired.

No comments.

WOD Mon Jan 28, 2019

Part 1: Paused Back Squat 5×3

Light weight. Short rest between sets. Two second pause at the bottom. Focus on form and mobility.

Good form for partial range of motion is always better than bad form for full range of motion.

Then…

15 wallballs
30 pullups
15 wallballs
45/36 cal row (no bike)
15 wallballs
30 knees to elbows
15 wallballs
45 situps
15 wallballs

Option 2: ring rows; hanging knee raises
Option 1+: 20 heavy wallballs each round; chest to bar pullups
Option 1++: row before pullups; situps before knees to elbows

That last one is really just for a few crazy people at the 530am class…

Then (optional)…

5 kb swings
5 burpees

AMRAP in 5 minutes. Cap of 10 rounds.

Choose your own kb weight.

No comments.

WOD Fri Jan 25, 2019

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

Then…

20 kettlebell or dumbbell ground to overhead (alternating r/l)
250m row
20 toes to bar
250m row

AMRAP in 12 minutes. Cap of 3 rounds.

Option 2: hanging knee raises

Choose your own kb or db weight. The kb or db must start from the ground. Snatch or clean and press are both acceptable. Be sure to practice this movement before the workout.

No comments.

WOD Thu Jan 24, 2019

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

Then…

Tabata

Tabata cal row or bike
Rest 1 minute
Tabata situps
Rest 1 minute
Tabata walking lunges
Rest 1 minute
Tabata pushups

Option 2: box pushups
Option 1+: jumping lunges

You must lunge with both legs for one point.

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals (4 minutes). Rest 1 minute between each Tabata interval.

The Tabata score is the fewest number of reps performed in any of the eight intervals. For example, if on pushups you get

8
7
7
7
7
6
5
4

… your score for the pushups is 4.

Your final score is the sum of your four Tabata scores. If you get 5 on lunges, 5 on situps, 5 on cals, and 5 on pushups, your final score is 20.

The exercises may be performed in any order.

No comments.

WOD Wed Jan 23, 2019

Part 1: Clean and Jerk 3×1

Or practice the barbell movements in the workout.

Then…

15 wallballs
21 deadlifts
15 wallballs
15 power cleans
15 wallballs
9 clean and jerks
15 wallballs

Option 1: 115/75
Option 2: 95/65
Option 1+: 135/95 or more; heavy wallball
Option 1++: 20 heavy wallballs each round

No comments.

WOD Tue Jan 22, 2019

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

Then…

In 3 minutes, perform:

15 kb swings
15 pullups
AMRAP burpee box jumps

4 rounds. Rest 2 minutes between rounds. Your score is the total burpee box jumps completed.

Option 1: 55/35
Option 2: 35/25; ring rows
Option 1+: 70/45; chest to bar pullups; jumps required

No comments.

WOD Mon Jan 21, 2019

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

Then…

9 thrusters
25 double unders

AMRAP in 12 minutes. Cap of 6 rounds.

Option 1: 75/55
Option 2: 45/35
Option 3: kb or dumbbell thrusters or wallballs; 2x single unders
Option 1+: 95/65 or more; unbroken DU

Then (optional)…

25 pullups
35 situps
25/20 cals

Option 1: as written
Option 2: jumping pullups
Option 1+ chest to bar pullups
Option 1++: strict pullups

No comments.

WOD Fri Jan 18, 2019

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

Then…

KB SDHP 5/10/15/20/25
Situps 9/18/27/36/45
Box Jumps 5/10/15/20/25

AMRAP in 15 minutes. Cap of 5 rounds.

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

No comments.

WOD Thu Jan 17, 2019

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

Then…

25/20 cal row or bike
20 wallballs
15 knees to elbows

AMRAP in 18 minutes. Cap of 4 rounds.

Option 2: hanging knee raises
Option 1+: heavy wallball
Option 1++: cap of 5 rounds

No comments.

WOD Wed Jan 16, 2019

Part 1: Power Clean 3×1

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

Then…

EMOM, for 10 minutes

Hang Power Cleans 10-1
AMRAP burpees over the bar

Your score is the total burpees accomplished

Option 1: 115/75
Option 2: 95/65
Option 3: kb swings 12-3 instead of hang power cleans
Option 1+: 135/95 or more

The first minute you do 10 hang power cleans followed by AMRAP burpees. The second minute you do 9 hang power cleans followed by AMRAP burpees. Etc.

No comments.

WOD Tue Jan 15, 2019

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

Then…

Shoulder to Overhead 10/15/20/25
Pullups 10/15/20/25
Double Unders 15/30/45/60

AMRAP in 14 minutes. Cap of 4 rounds.

Option 1: 115/75
Option 2: 95/65
Option 3: 75/55; ring rows; 2x single unders

Option 1+: 155/105 and bar muscle ups (round of 10); 135/95 and strict pullups (round of 15); 115/75 and chest to bar pullups (round of 20); 95/65 and regular pullups (round of 25)

Modify 1+ by reducing the weight. For example:

135/95; 115/75; 95/65; 75/55

Or

115/75; 95/65; 75/55; 45/35

No comments.