WOD Fri Dec 6, 2016

Part 1: Bench Press 5 (65%) – 5 (75%) – 5+ (85%)

Then…

1 minute box jumps
1 minute toes to bar
1 minute pushups
1 minute calorie row or bike
1 minute rest

3 rounds

Your score is the total reps accomplished.

The exercises may be done in any order, but all rounds must be the same as the first.

Option 1: jumps
Option 2: step ups

Be mindful when jumping on the box after rowing or biking. Use the soft box if necessary.

Note whether you used the rower or bike.

No comments.

WOD Thu Dec 5, 2017

Part 1: Deadlift 5 (65%) – 5 (75%) – 5+ (85%)

Then…

10 kb lunges (total)
12 kb swings
14 wallballs
16 situps
18 medball Russian twists (total)

AMRAP in 20 minutes

Choose your own kb weight.

No comments.

WOD Wed Jan 4, 2017

Part 1: Clean and Jerk 1-1-1

If your shoulders are sore from yesterday, just do cleans (power or full).

Then…

20 cal row
15 clean and jerks (135/95)

AMRAP in 5 minutes

Rest 5 minutes

20 cal row
10 clean and jerks (155/105)

AMRAP in 5 minutes

Rest 5 minutes

20 cal row
5 clean and jerks (185/125)

AMRAP in 5 minutes

Your score is the total cals/reps accomplished.

Option 2: 95/65 (round 1); 115/75 (round 2); 135/95 (round 3)

Modify the weight (in every round) according to your ability. For instance, you might do RX 1 weight for the first 2 parts but only go up to 165/115 for the last part. Remember always: form > consistency > intensity.

Modify the clean and jerks by doing power cleans or 20/15/10 kb swings.

No comments.

WOD Tue Jan 3, 2016

Part 1: Press 5 (65%) – 5 (75%) – 5+ (85%)

Then…

Shoulder to Overhead
Pullups

10-1

20 double unders AFTER each round (200 total)

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

Modify the double unders by doing 15 lateral jumps over the barbell per round instead.

No comments.

WOD Mon Jan 2, 2016

Part 1: Back Squat 5 (65%) – 5 (75%) – 5+ (85%)

You should know your one rep max. Multiply that number by .9 — the result is what we will call your training max. If your one rep max is 100, your training max is 90.

Multiply your training max by .65, .75, and .85 to determine what weight you need on the bar for each set.

The first set is 5 reps at 65% of your training max.

The second set is 5 reps at 75% of your training max.

The third set is as many reps as possible at 85% of your training max.

Click here for more information about how Wendler 5/3/1 works.

Then…

9 front squats
15 burpees
21 front squats
15 burpees
9 front squats

Rest 2 minutes

9 burpees
15 front squats
21 burpees
15 front squats
9 burpees

In that order.

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

Then (optional)…

New feature. Every week we are going to have an optional extra workout. The workout will be short and will be the same all week, with the goal being to improve your time over the course of the week (if you choose to do it). This workout is done on your own and not as part of a group, and unlike some of our optional stuff, it really is optional.

For calories, use a bike or rower, or both, but don’t avoid the one you’re good at.

This week’s extra WOD is:

15 calories
10 kb swings

3 rounds

No comments.

Monday Schedule

Sorry for the late notice but the 530am class on Monday is cancelled. Regular schedule otherwise.

Happy new year from BHCF!

No comments.

WOD Fri Dec 30, 2016

Part 1: One Rep Max for Wendler

If you still haven’t tested all of your maxes, do that. If you haven’t tested any, today’s workout is CrossFit Total.

Or spend this time practicing the movements in the WOD.

Then…

Isabel

30 power snatches (135/95)

Or…

Randy

75 power snatches (75/55)

Or…

Elizabeth

Cleans (full)
Ring Dips

21/15/9

Or…

Helen on a Boat

500m row
21 kb swings (55/35)
12 pullups

3 rounds

If it’s not too cold you can do regular Helen.

No comments.

WOD Thu Dec 29, 2016

Part 1: Bench Press 1-1-1

Or press, squat, or deadlift. Whatever you haven’t done yet.

Then…

The Air Force WOD

20 thrusters
20 sumo deadlift high pulls
20 shoulder to overhead
20 overhead squats
20 front squats

In that order.

Every minute, beginning with “go,” perform 4 burpees.

Option 1: 95/65
Option 2: 75/55
Option 3: back squats instead of overhead squats

No comments.

WOD Wed Dec 28, 2016

Part 1: Power Clean 1-1-1

Then…

Open 11.5

5 power cleans (145/100)
10 toes to bar
15 wallballs (20/14 to the 10’/9′ lines)

AMRAP in 20 minutes

Modify the toes to bar by doing hanging knee raises.

No comments.

WOD Tue Dec 27, 2016

Part 1: Deadlift 1-1-1

Then…

Christine

500m row
12 deadlifts (bodyweight)
21 box jumps

3 rounds

Modify the row by doing 25 calories per round on the bike.

Step ups are permitted.

No comments.

WOD Mon Dec 26, 2016

Part 1: Back Squat 1-1-1

If you did it last week, you don’t need to go to 100% if you don’t want to.

By the end of the week we all need to know our one rep max back squat, deadlift, bench press, and press.

Then…

Tabata This!

Tabata cal row or bike
Rest 1 minute
Tabata air squat
Rest 1 minute
Tabata pullups
Rest 1 minute
Tabata pushups
Rest 1 minute
Tabata situps

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals (4 minutes)

Tabata score is the fewest number of reps performed in any of the eight intervals.

We are open for classes at 9am and 4pm.

No comments.

Christmas Schedule

Sorry for the late notice but we will modify our schedule as follows:

Saturday (12/24) no change. Open Gym from 9am – noon.

Monday (12/26) we will have classes at 9am and 4pm. All other classes are cancelled.

Sorry for any inconvenience. Happy holidays!

No comments.

WOD Fri Dec 23, 2016

Part 1: Clean and Jerk 1-1-1

Then…

Grace

30 clean and jerks (135/95)

Then…

2000m row

Merry Christmas from Black Hills CrossFit!

No comments.

WOD(s) Thu Dec 22, 2016

Option 1: Open 11.1/14.1

30 double unders
15 barbell ground to overhead (75/55)

AMRAP in 10 minutes

Option 2: Annie

Double Unders
Situps

50/40/30/20/10

Option 3: Karen

150 wallballs (20/14 to 10′)

Option 4: Open 11.4

60 bar-facing burpees
30 overhead squats (120/90)
10 muscle-ups

AMRAP in 10 minutes

Choose one or more of the above.

Friday is Grace.

No comments.

WOD Wed Dec 21, 2016

Part 1: Back Squat or Press 1-1-1

If you’ve already done both this week, use this time to practice mobility. Overhead squat is always good.

Then…

Cindy

5 pullups
10 pushups
15 squats

AMRAP in 20 minutes

Modify the pullups by doing ring rows.

Or…

Mary

5 handstand pushups
10 pistols (alternating right and left)
15 pullups

AMRAP in 20 minutes

Or…

Cindy XXX

10 pullups
20 pushups
30 squats

5 rounds

Add 5 reps to the pullups, 10 reps to the pushups, and 15 reps to the squats in each subsequent round. So the 2nd round is 15/30/45. The third round is 20/40/60. Fourth round is 25/50/75. Fifth round is 30/60/90.

Strict 20 minute time limit on Cindy XXX. If you get all 5 rounds done, record your time on the board. If you don’t get all 5 rounds done in 20 minutes, record your rounds and reps.

FYI: We will be removing Cindy and Mary from the leaderboard. They are both great workouts but too long and too difficult to judge.

No comments.

WOD Tue Dec 20, 2016

Part 1: Press 1-1-1

Same drill as yesterday.

Then…

Williams

12 deadlifts
9 hang power cleans
6 front squats
3 shoulder to overhead

5 rounds

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

No comments.

WOD Mon Dec 19, 2016

Part 1: Back Squat 1-1-1

In January we are going to start a Wendler cycle. In the next two weeks we will be testing our one rep max back squat, deadlift, press, and bench press. You don’t have to go up to 100%+ if you don’t want to, but you do need to work up to 90%-95%. Make sure to remember or write down your max.

Since we have two weeks for this, you can PR this week and add a few more pounds for another PR next week.

Then…

Jackie

1000m row
50 thrusters (45/35)
30 pullups

Modify the pullups by doing jumping pullups.

Don’t drop an empty barbell.

No comments.

Friday 6pm class is cancelled

Due to the weather we are cancelling the 6pm class today. The 4pm and 5pm are still a go. Barbell class is cancelled but you are welcome to do the barbell workout at 4 or 5. Sorry for any inconvenience. Drive safely.

No comments.

WOD Fri Dec 16, 2016

Part 1: Power Clean 1-1-1

Then…

10 power cleans
15 burpees
20 toes to bar
15 burpees
10 power cleans
15 burpees
20 toes to bar
15 burpees
10 power cleans

In that order.

Option 1: 165/115
Option 2: 135/95

Get to the gym for the 530, 830, 11, or noon, because if the weather turns out as expected, we may have to cancel the 4/5/6 classes. Stay tuned.

No comments.