WOD Fri Mar 9, 2018

Open 18.3

100 double unders
20 overhead squats (115/80)
100 double unders
12 ring muscle ups
100 double unders
20 dumbbell snatches (total) (alternating r/l) (50/35)
100 double unders
12 bar muscle ups

2 rounds. Cap of 14 minutes.

Open 18.3 Scaled

100 single unders
20 overhead squats (45/35)
100 single unders
12 pullups
100 single unders
20 dumbbell snatches (total) (alternating r/l) (35/25)
100 single unders
12 pullups

2 rounds. Cap of 14 minutes.

Friday Night Lights at 6pm! Be there!

No comments.

WOD Thu Mar 8, 2018

Part 1:

90 seconds max cals row or bike
30 seconds rest
60 seconds cals
30 seconds rest
30 seconds cals

Score is total cals.

Then…

Wallballs
Toes to Bar

10/8/6/4/2/4/6/8/10

Option 2: hanging knee raises
Option 1+ heavy wallball

No comments.

WOD Wed Mar 7, 2018

Part 1: Clean and Jerk 1-1-1

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

Then…

10 clean and jerks
15 box jumps
20 dips
15 power cleans
20 box jumps
25 pushups
20 deadlifts
25 box jumps
30 burpees over the bar

Option 1: 135/95; matador dips
Option 2: 95/65; box dips
Option 1+: 155/105; ring dips

Combine options as necessary.

No comments.

WOD Mon Mar 6, 2018

Part 1: Thruster 1-1-1

Or use this time to practice front-rack mobility and the transition from front squat to push press.

Then…

9 thrusters
18 situps
27 double unders

5 rounds

Option 1: 95/65
Option 2: 75/55
Option 3: 45/35

Modify the trusters by using dumbbells or kettlebells.

No comments.

WOD Mon Mar 5, 2018

250m row
10 kb swings
10 pullups
500m row
20 kb swings
20 pullups
750m row
30 kb swings
30 pullups

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

Then (optional)…

25 back squats

Men: bodyweight
Women: .8 bodyweight

From the rack. Reduce weight as necessary.

No comments.

WOD Fri Mar 2, 2018

Open 18.2

In 12 minutes, perform:

Dumbbell Squats (50/35 each arm)
Bar-Facing Burpees

1-10

Immediately followed by:

1 rep max clean (full or power)

Scaled: 35/20 dumbbells; stepping burpees allowed

For those not doing the Open, use kettlebells instead of dumbbells.

Friday Night Lights starting at 6pm on Friday! Be there!

No comments.

WOD Thu Mar 1, 2018

Part 1: Clean 1-1-1

Full or power.

Part 2: EMOM, for 5 minutes:

3 position clean (high hang > hang > floor)

Focus on form.

Then…

Power Cleans 1/2/3/4/5/6/7/8
Box Jumps 2/4/6/8/10/12/14/end

AMRAP in 10 minutes. Cap of 7+8.

Option 1: 135/95
Option 2: 95/65
Option 3: kb swings 2/4/6/8/10/12/14/16 instead of power cleans
Option 1+: 155/105; jumps required

Use the soft box if necessary.

No comments.

WOD Wed Feb 28, 2018

Part 1: Press or Bench Press 4×3

Or use this time to get warmed up and practice push press or push jerk.

Then…

20 shoulder to overhead
30 wallballs
50 situps
1000m row
50 situps
30 wallballs
20 shoulder to overhead

Option 1: 95/65
Option 2: 75/55
Option 1+: 115/75; heavy wallball

No comments.

WOD Tue Feb 27, 2018

Part 1: Deadlift 4×3

Then…

5 deadlifts
12 pullups
5 deadlifts
18 pushups

4 rounds

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

No comments.

WOD Mon Feb 26, 2018

Part 1: Front Squat 4×3

Then…

15 back squats
15 burpees over the bar

4 rounds

Option 1: 115/75
Option 2: 95/65
Option 3: 75/55
Option 1+: 135/95 or more

Then (optional):

Pullups 10/8/6/4/2
Calorie Row or Bike 20/16/12/8/4 (men); 16/13/10/7/3 (women)

Modify by doing jumping pullups or strict pullups.

No comments.

WOD Fri Feb 23, 2018

CrossFit Open 18.1

8 toes to bar
10 dumbbell hang clean and jerks (5r/5l) (50/35)
14/12 cal row

AMRAP in 20 minutes

CrossFit Open 18.1 Scaled

8 hanging knee raises
10 db hang clean and jerks (5r/5l) (35/20)
14/12 cal row

AMRAP in 20 minutes

For those not doing the the Open, use a kettlebell instead of a dumbbell.

If anyone has some extra dumbbells laying around, it would be great if we could borrow them for a week, or two, or more.

Regular schedule on Friday, except that we will run heats for the Open WOD beginning at 6pm.

530am versus 830am! Let’s get it on!

No comments.

WOD Thu Feb 22, 2018

Part 1: 45 toes to bar in fewest sets possible

The set ends when your hands come off the bar or your feet touch the ground.

Modify by doing knees to elbows or hanging knee raises, and/or by reducing the reps.

Then…

Calorie Row or Bike
Hand-release Pushups
Box Jumps

3/6/9/12/15/18/21/24

AMRAP in 16 minutes. Cap of 7+24.

Step ups are encouraged.

No comments.

WOD Wed Feb 21, 2018

Part 1: Back Squat 3/5/7/9

Reduce weight each set if necessary.

If your legs are sore, do 4×3 light weight pause back squats.

Or use this time to practice hang power cleans.

Then…

15 hang power cleans
20 wallballs
25 situps

3 rounds

Option 1: 95/65
Option 2: 75/55
Option 3: 20 kb swings instead of hang power cleans
Option 1+: 115/75; heavy wallball

The barbell should be relatively light for you. Choose your option accordingly.

No comments.

WOD Tue Feb 20, 2018

Part 1: Press or Bench Press 4×5

Or use this time to practice push press and push jerk.

Then…

In 3 minutes, perform:

10 shoulder to overhead
15 burpees over the bar
AMRAP double unders

4 rounds. Rest 2 minutes between rounds.

Your score is the total double unders accomplished.

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

No comments.

WOD Mon Feb 19, 2018

T.U.P.

Power Cleans (135/95)
Pullups
Front Squats (135/95)
Pullups

15/12/9/6/3

Or…

Bell

21 deadlifts (185/125)
15 pullups
9 front squats (185/125)

3 rounds

Reduce weight as necessary. Modify the pullups by doing ring rows.

Happy President’s Day from BHCF!

Remember, no 530am class due to weather. All other classes remain as scheduled.

No comments.

No Monday 530am Class

The snow is forecast to continue through the night. There’s a no-travel advisory and the roads will not be plowed until morning. Unfortunately we will have to cancel the Monday 530am class. All other classes will go as scheduled. Sorry for the inconvenience. Drive safely.

No comments.

WOD Fri Feb 16, 2018

Part 1: Snatch 1-1-1

Full or power. Focus on form.

If overhead squat is an issue for you, spend some time working on mobility.

Then…

10 power snatches
20/16 cal row or bike
10 burpee pullups

3 rounds

Option 1: 95/65; chest to bar pullups
Option 2: 75/55; regular pullups
Option 1+: 115/75 or more; 5 burpee muscle ups (bar or rings) instead of pullups

Combine options as needed.

Modify the pullups by doing jumping pullups.

No comments.

WOD Thu Feb 15, 2018

Part 1: Back Squat 5×3

Short rest between sets. Focus on form and speed.

Then…

30 wallballs
30 second plank (on elbows)
60 medball Russian twists (total)
30 second plank
30 matador dips
30 second plank
30 kb swings (55/35)
30 second plank
60 walking overhead lunges (total)
30 second plank
30 wallballs

Option 1: as written above
Option 2: 35/25 kb; box dips
Option 1+: 70/45 kb; heavy wallball; ring dips

No comments.

WOD Wed Feb 14, 2018

Part 1: Deadlift or Double Unders

If you want to deadlift, do 4×3. If you want to practice double unders, go for an unbroken PR.

Then…

10 deadlifts
20 box jumps
50 double unders

3 rounds

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

Modify the DU by doing fewer reps or by doing 2x single unders.

No comments.

WOD Tue Feb 13, 2018

Part 1: Bench Press 3-5-7-9

Warm up sufficiently, and try to go as heavy as possible, reducing weight in each set.

Then…

Row 500m/400m/300m/200m/100m
Burpees 18/15/12/9/6
Toes to Bar 15/12/9/6/3

No comments.