WOD Wed Dec 5, 2018

Part 1: Clean and Jerk 3×1

Then…

15 clean and jerks
20 burpees over the bar
10 clean and jerks
15 burpees over the bar
5 clean and jerks
10 burpees over the bar
4 clean and jerks
8 burpees over the bar
3 clean and jerks
6 burpees over the bar
2 clean and jerks
4 burpees over the bar
1 clean and jerk
2 burpees over the bar

AMRAP in 14 minutes

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

Option 1: 95/65 (round of 15); 115/75 (round of 10); 135/95 (rounds of 5-1)
Option 2: 75/55 (round of 15); 95/65 (round of 10); 115/75 (rounds of 5-1)
Option 1+: 135/95 (round of 15); 155/105 (round of 10); 165/115 or more (rounds of 5-1)

No comments.

WOD Tue Dec 4, 2018

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

Then…

Pullups 10/20/30
Situps 15/30/45
Wallballs 10/20/30

End with 40/32 cal row or bike

Option 2: 15/25/35 ring rows instead of pullups
Option 1+: heavy wallball; round of 10 pullups are strict; round of 20 pullups are chest to bar

No comments.

WOD Mon Dec 3, 2018

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

Then…

KB Swings 25/20/15/10/5
Box Jumps 20/16/12/8/4
Pushups 25/20/15/10/5

Option 1: 55/35
Option 2: 35/25
Option 1+: 70/45
Option 1++: handstand pushups 15/12/9/6/3 instead of pushups

If you want to do HSPU, but the reps are too many, reduce to 10/8/6/4/2

Then (optional)…

15 thrusters
250m row

2 rounds

Option 1: 75/55
Option 2: 45/35
Option 1+: 95/65

No comments.

WOD Fri Nov 30, 2018

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

Then…

Front Squats
Pullups

12/9/6

Rest 2 minutes

Pullups
Burpees Over the Bar

15/12/9

Rest 2 minutes

Front Squats
Burpees Over the Bar

12/9/6

Score is total time, including rest periods.

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

Modify the front squats by doing back squats or kb goblet squats. Modify the pullups by doing ring rows 15/12/9.

No comments.

WOD Thu Nov 29, 2018

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

Then…

20 situps
15 box jumps
30 Russian twists
15/12 cal row or bike
40 mountain climbers

AMRAP in 20 minutes

No comments.

Holiday Schedule

Christmas

Monday Dec 24 — classes at 530am/830am/11/noon and then Open Gym for an hour or two starting at 4pm
Tuesday Dec 24 — closed
Wednesday Dec 26 — regular schedule

New Year’s Day

Monday Dec 31 — classes at 530am/830am/11/noon and then Open Gym for an hour or two starting at 4pm
Tuesday Jan 1 — Open Gym from 11am – 1pm
Wednesday Jan 2 — regular schedule

Happy Holidays from BHCF!

No comments.

WOD Wed Nov 28, 2018

Part 1: Clean 3×1

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

Then…

In no more than 10 minutes, perform:

100 wallballs

Every minute on the minute perform hang power cleans as follows:

0:00 — 5 hang power cleans (followed by wallballs)
1:00 — 5 hang power cleans
2:00 — 4 hang power cleans
3:00 — 4 hang power cleans
4:00 — 3 hang power cleans
5:00 — 3 hang power cleans
6:00 — 2 hang power cleans
7:00 — 2 hang power cleans
8:00 — 1 hang power clean
9:00 — 1 hang power clean
10:00 — end

If you finish within 10 minutes, your score is your time.

If you don’t get to 100 before time expires, your score is the number of wallballs completed.

Option 1: 135/95
Option 2: 95/65
Option 1+: 155/105; heavy wallball

No comments.

WOD Tue Nov 27, 2018

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

Use your original training max.

Then…

Shoulder to Overhead
Toes to Bar

7/14/21/14/7

30 double unders after each round (150 total)

Option 1: 95/65
Option 2: 75/55
Option 3: hanging knee raises; 2x single unders
Option 1+: 115/75; unbroken double unders

No comments.

WOD Mon Nov 26, 2018

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

Calculate percentages based on your original training max (1 rep max minus 10%). Stop a couple reps short of failure on the + sets.

Then…

750m row
20 deadlifts
500m row
15 deadlifts
250m row
10 deadlifts

Option 1: 185/125
Option 2: 135/95
Option 1+: 225/155
Option 1++: row 1000/750/500

Then (optional)…

60 seconds AMRAP

Wallballs
Pullups
Burpees

Perform exercises in any order.

Option 1+: heavy wallball; chest to bar pullups

No comments.

WOD Fri Nov 23, 2018

Part 1: Power Snatch and Thrusters warmup

Then…

Hope

Burpees
Power Snatches (75/55)
Box Jumps (24/20)
Thrusters (75/55)
Chest to Bar Pullups

3 rounds

Same format as Fight Gone Bad.

Modify the power snatches by doing kb swings.
Modify the thrusters by doing kb goblet squats or wallballs.
Modify the pullups by doing regular pullups or ring rows.

—-

On Friday there will be classes at 530am, 830am, 11am, and noon. The 4pm/5pm/6pm classes are cancelled.

No comments.

WOD Thu Nov 22, 2018

Option 1: Grace

30 clean and jerks (135/95)

Option 2: Isabel

30 snatches (135/95)

Option 3: Gwen

Clean and Jerk 15-12-9 unbroken

Choose your own weight. First set is 15 unbroken. Second set is 12 unbroken. Third set is 8 unbroken. Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets. Your score is the weight on the bar.

—-

Classes at 530am and 830am. All other classes are cancelled. Happy Thanksgiving from BHCF!

No comments.

WOD Wed Nov 21, 2018

Part 1: Barbell Good Morning

Light weight, if any. Focus on hinging at the hip. See the videos below.

Then…

Filthy Fifty

50 box jumps (24/20)
50 jumping pullups
50 kb swings (35/25)
50 walking lunges (total)
50 knees to elbows
50 push presses (45/35)
50 good mornings (45/35)
50 wallballs (20/14)
50 burpees
50 double unders

Option 2: Half Filthy Fifty (do 25 reps of everything)

No comments.

WOD Tue Nov 20, 2018

Part 1: Bench Press 3×5

Then…

In 20 minutes, perform:

1500m row

followed by

8 hand-release pushups
12 situps

10 rounds

followed by

60/48 calorie row or bike

If you get it all done in under 20 minutes, note your time on the board.

If you run out of time during the calories, note how many you got.

If you run out of time on the pushups/situps, note your rounds and reps.

No comments.

WOD Mon Nov 19, 2018

Part 1: Back Squat 3×5

Short rest between sets.

Or use this time to practice hang power cleans and muscle ups.

Then…

Nasty Girls

50 air squats
7 muscle ups (ring)
10 hang power cleans (135/95)

3 rounds

Option 2: 115/75; 2x chest to bar pullups for the muscle ups
Option 3: 95/65; 2x regular pullups for the muscle ups
Option 4: 3x ring rows for the muscle ups; 2x kb swings for the hang power cleans

Modify the ring muscle ups by doing bar muscle ups.

Get to the gym this week. You’ll be happier on Thanksgiving.

Wendler resumes next week.

No comments.

WOD Fri Nov 16, 2018

Part 1: double unders

Practice makes perfect.

Then…

5 wallballs
5 pullups
5 box jumps
5 burpees
15 double unders

AMRAP in 20 minutes

Option 2: 8 ring rows instead of pullups; 25 single unders instead of DU
Option 1+: heavy wallball; chest to bar pullups

No comments.

WOD Thu Nov 15, 2018

Part 1: Clean 3×1

Full or power. Or use this time to practice handstand pushups.

Then…

Option 1: Open 15.4

3 handstand push-ups
3 cleans (185/125)
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc.

AMRAP in 8 minutes

Option 2: Open 15.4 Scaled

10 push presses (95/65)
10 cleans (115/75)

AMRAP in 8 minutes

Full or power cleans are permitted.

Modify either option by reducing the weight.

Do in heats so that everyone doing Option 2 can have two barbells.

No comments.

Thanksgiving Schedule

On Thursday Nov 22 (Thanksgiving Day) we will have two classes: 530am and 830am. All other classes that day are cancelled. Come in early, work out, and earn your gluttony.

On Friday Nov 23 we will have classes at 530am, 830am, 11am, and noon. The 4pm/5pm/6pm classes are cancelled.

On Saturday Nov 24 we will have our normal Open Gym from 9am – noon.

Happy Thanksgiving from BHCF!

No comments.

WOD Wed Nov 14, 2018

Part 1: Overhead Squat 3×1

Go heavy, or use this time to practice mobility and flexibility.

Then…

KB Overhead Squats 4/8/12/16/20 (half right, half left)
KB Lunges 4/8/12/16/20 (alternating r/l)
Run 2 laps or row 300m after each round

AMRAP in 18 minutes. Cap of 5 rounds.

Choose a light to moderate kb weight and record that with your time.

The lunges are done with the kb held in front, not overhead.

Last running workout for 2018. Be careful at 530am and in the evening.

No comments.

WOD Tue Nov 13, 2018

Part 1: Turkish Get-up 3×10 (5 per side)

Use light to moderate weight, with a focus on mobility and stability. Here’s a great video:

Then…

1 minute knees to elbows
2 minutes kb swings
3 minutes situps
4 minutes burpees
5 minutes cal row or bike

Your score is total reps accomplished.

Option 1: 55/35
Option 2: 35/25; hanging knee raises
Option 1+: 70/45

No comments.

WOD Mon Nov 12, 2018

Option 1: Artie

5 pullups
10 pushups
15 squats
5 pullups
10 thrusters (95/65)

AMRAP in 20 minutes

Modify the pullups by doing ring rows. Modify the thrusters by doing wallballs.

Option 2: Hammer

5 power cleans (135/95)
10 front squats (135/95)
5 shoulder to overhead (135/95)
20 pullups
90 seconds rest

5 rounds

Monitor your own rest periods. Record the total time for all 5 rounds.

Modify by reducing the weight of the barbell. Modify the pullups by doing ring rows.

Option 3: Austin

In 15 minutes, perform:

2 burpee bar muscle ups (sub: burpee jumping pullups)
800m run
2017m row

Followed by…

7 strict pullups (sub: regular pullups or ring rows)
7 wallballs
7 clean and jerks (165/115) (sub: reduce weight)
7 toes to bar (sub: hanging knee raises)
7 box jumps

AMRAP in 11 minutes

If you complete the run/row, rest until the 15 minute mark and then begin the AMRAP. If you do not complete the run/row, begin the AMRAP at the 15 minute mark.

Happy Veteran’s Day from BHCF. Thank you to all who have served.

For those who are new to CrossFit, Hero WODs are designed to honor those who have made the ultimate sacrifice in service to their country. Click on the links above to read about the heroes these workouts are named after. Austin is for our very own Austin O’Cilka. Sometimes you have to run in the cold and snow.

No comments.