Part 1: Press or Bench Press 3×10

Then…

Option 1:

45 toes to bar
60 pushups
75 wallballs
90 situps

Option 2:

30 toes to bar
45 pushups
60 wallballs
75 situps

For either option, you may perform the exercises in any order and partition the reps however you desire. For instance, Option 1 can be done as 5 rounds of 9 toes to bar, 12 pushups, 15 wallballs, and 18 situps. You can also chip away in random order, or go straight through if you’d like.

Option 1+: heavy wallball; 30 handstand pushups (strict if desired) instead of 60 regular pushups

Modify the toes to bar by doing hanging knee raises.

No comments.

Part 1: Clean 3×1

Full or power.

Or use this time to practice hang cleans.

Then…

20/16 cal row or bike
15 hang power cleans
20/16 cals
12 hang power cleans
20/16 cals
9 hang power cleans
20/16 cals

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

No comments.

Part 1: Overhead Squat 3×3

Go heavy, or use light weight and practice form and mobility.

Then…

10 overhead squats
10 pullups
30 double unders

AMRAP in 12 minutes. Cap of 5 rounds.

Option 1: 95/65
Option 2: 75/55
Option 3: back squats; ring rows; 2x single unders
Option 1+: 115/75; chest to bar pullups

No comments.

Part 1: Deadlift 4×5

Go heavy if you’d like. If not, focus on mobility and form.

Then…

KB Swings
Box Jumps
Burpees

10-1

Option 1: 55/35
Option 2: 35/25
Option 1+: 70/45; 30/24 box

Then (optional)…

25 pullups
35 pushups
45 situps

Option 2: ring rows; box pushups
Option 1+: strict pullups

No comments.

Open 19.1

19 wallballs
19 cal row

AMRAP in 15 minutes

Men RX: 20lb ball to 10′ line
Women RX: 14lb ball to 9′ line
Men Scaled: 14lb ball to 10′ line
Women Scaled: 10lb ball to 9′ line

—

Friday Night Lights at 6pm! Be there!

No comments.

Part 1: jump rope practice

Go for a consecutive double under PR, or practice technique and efficiency.

The best way to get good at double unders is to get really good at single unders.

Then…

10 wallballs
10 toes to bar
50 double unders
10 wallballs
20 situps
100 single unders

AMRAP in 15 minutes

Option 2: hanging knee raises for TTB

If you’re sore from the situps on Tuesday, do 40 mountain climbers each round instead.

No comments.

Part 1: Clean and Jerk 3×1

Go heavy, or use light weight and practice technique. Focus on form.

Then…

5 clean and jerks
10 burpees over the bar
10 clean and jerks
20 burpees over the bar
15 clean and jerks
30 burpees over the bar

Option 1: 135/95
Option 2: 95/65
Option 3: kb swings 10/20/30 instead of clean and jerks
Option 1+: 155/105

No comments.

2000m row, followed by:

KB Swings 3/6/9/12/15/18/21
Situps 5/10/15/20/25/30/35
Pushups 3/6/9/12/15/18/21

25 minute time cap. If you don’t finish, score it like an AMRAP.

Option 1: 55/35
Option 2: 35/25; box pushups
Option 1+: 70/45

No comments.

Part 1: Front Squat 5×2

Or use this time to get warmed up and practice the exercises in the workout.

Then…

5 shoulder to overhead
7 back squats
9 pullups

AMRAP in 13 minutes. Cap of 8 rounds.

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

Then (optional)…

15 burpee box jumps
25/20 cals (row, bike, or ski)
10 burpee box jumps

No comments.

Part 1: Clean 3×1

Full or power, focus on form.

Then…

Toes to Bar

10-1

3 power cleans AFTER each round (30 total)

Option 1: 135/95
Option 2: 95/65; hanging knee raises
Option 1+: 155/105 or more; full cleans

Then (optional)…

Rowling

Typically we have done 10 rounds, but 5 is good if time is short.

No comments.

Part 1: Press or Bench Press 5×2

Then…

500m row
30 back-rack lunges (alternating r/l)
250m row
75 situps
250m row
30 shoulder to overhead
500m row

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

No comments.

WOD Wed Feb 13, 2019

Part 1: Strict Pullups

Practice makes perfect. Use a band if necessary.

If you want, go for max unbroken or do 3 sets of max unbroken, but you can also save it for the workout if you’d like.

Then…

1 minute AMRAP strict pullups
1 minute AMRAP box jumps
1 minute AMRAP pushups
1 minute AMRAP wallballs

2 minutes rest

4 rounds

Option 2: kipping pullups
Option 3: ring rows; box pushups
Option 1+: strict handstand pushups; heavy wallball

You may do the exercises in any order, but all rounds must be the same.

Modify by doing both strict pullups and kipping pullups. For example, each round do 5 strict followed by AMRAP kipping. Or do two rounds strict and two rounds kipping. Bottom line: do some strict pullups if you can. If you finish with 100 kipping pullups and 4 strict pullups, you did it wrong.

No comments.

Part 1: Deadlift 5×2

Or use this time to practice deadlift technique and get warmed up for the workout.

Then…

Deadlifts 15/10/5/4/3/2/1
Ring Dips 18/12/9/7/5/3/1
Double Unders 5/15/25/35/45/55/65

AMRAP in 16 minutes. Cap of 7 rounds.

Option 1: 185/125
Option 2: 135/95; matador dips
Option 3: 95/65; box dips; 2x single unders
Option 1+: 225/155 or more
Option 1++: muscle ups 15/10/5/4/3/2/1 indeed of dips

Combine options as desired.

No comments.

Part 1: Back Squat 5×2

Go heavy, or use this time to practice front squats and get warmed up for the workout.

Then…

15/12 cal row or bike
12 burpees over the bar
9 front squats

AMRAP in 12 minutes. Cap of 5 rounds.

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

Modify the front squats by doing back squats or kb goblet squats.

Then (optional)…

15 kb swings
20 pullups
15 kb swings
20 toes to bar
15 kb swings

Option 1: 55/35
Option 2: 35/25; jumping pullups; hanging knee raises
Option 1+: 70/45; chest to bar pullups
Option 1++: 10 bar muscle ups instead of pullups

No comments.

Part 1: Snatch and/or Overhead Squat 3×1

Go heavy, or use light weight and practice technique.

Or use this time to practice kb snatches.

Then…

12 kb snatches (6r/6l)
20 double unders
16 kb lunges (total)
20 double unders
20 situps

AMRAP in 15 minutes. Cap of 5 rounds.

Option 1: 55/35
Option 2: 35/25; 2x single unders

If you can handle the 70/45 go for it, but only if you can maintain good form throughout.

The kb snatch is performed as follows:

No comments.

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.

No comments.

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!

No comments.

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.

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.

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.