WOD Tue Jan 9, 2018

Part 1: Clean and Jerk 1-1-1

Full or power. Focus on form.

Then…

21 deadlifts
30 cal row or bike
15 power cleans
20 cals
9 clean and jerks
10 cals

Option 1: 135/95
Option 2: 95/65
Option 1+: 165/115

Remember, as always: form > consistency > intensity. Choose a weight that allows you to utilize good form for all reps.

No comments.

WOD Mon Jan 8, 2018

Part 1: Front Squat 4×3

Then…

Back Squats 12/9/6/3/6/9/12
Hand-release Pushups 15/12/9/6/9/12/15

AMRAP in 12 minutes. Cap of 7 rounds.

Option 1: 135/95
Option 2: 95/65
Option 1+: 155/105; ring dips instead of pushups
Option 1++: muscle ups 8/6/4/2/4/6/8 instead of pushups

Combine options as desired. Modify the dips by using the matador or a box. No bands on the rings.

Note whether you did ring or bar muscle ups on the board.

Then (optional)…

20 kb swings
15 pullups
20 wallballs
15 burpees
20/16 cal row or bike

Modify the pullups by doing jumping pullups.

No comments.

WOD Fri Jan 5, 2017

Part 1: Snatch 3×1

Full or power. Focus on form.

Then…

Power Snatch
Toes to Bar

9/6/3

Rest 2 minutes

Power Snatch
Box Jumps

9/6/3

Rest 2 minutes

Toes to Bar
Box Jumps

15/12/9

Your score is the total time it takes to complete all parts, including the rest.

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

No comments.

WOD Thu Jan 4, 2018

Part 1: Back Squat 5×3

Then…

6 pushups
9 wallballs
12 double unders

AMRAP in 15 minutes. Cap of 10 rounds.

Add 3 reps to the DU in each subsequent round: 12/15/18/21/24/27/31/34/37/40

Option 1: as written
Option 2: 2x single unders
Option 1+: heavy wallball; unbroken DU

Combine options as desired.

No comments.

WOD Tue Jan 3, 2018

Part 1: Push Press 3×3

Go heavy, or stay light and practice technique.

Then…

In 2 1/2 minutes:

10 strict presses
20 situps
AMRAP calorie row or bike

5 rounds. Rest 2:30 between rounds.

For the 5th round, the exercises change to:

20 situps
20/16 cals
AMRAP shoulder to overhead

Option 1: 75/55 (rounds 1-4); 95/65 (round 5)
Option 2: 45/35; 75/55
Option 1+: 95/65; 115/75

No comments.

WOD Mon Jan 2, 2018

Part 1: Hang Clean 1-1-1

Full or power.

Then…

Pullups
Burpees over the bar

3/6/9/12/15/18

5 hang power cleans before each round (30 total)

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

Modify the pullups by doing jumping pullups or ring rows.
Modify the hang power cleans by doing 2x kb swings.

Then (optional)…

In 4 minutes:

25 wallballs
20 cals
15 wallballs
AMRAP cals

Your score is the AMRAP cals. Note whether you rowed or biked.

No comments.

WOD Fri Dec 29, 2017

Part 1: establish a 1, 3, or 5 rep max back squat

End the year with a PR.

Then…

Jackie

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

Or…

Fran

Thrusters (95/65)
Pullups

21/15/9

Do one or more of the above.

Happy New Year from Black Hills CrossFit!

No comments.

WOD Thu Dec 28, 2017

Part 1: barbell warmup

Or use this time to practice handstand pushups or ring dips.

Then…

Option 1: Diane

Deadlifts (225/155)
Handstand Pushups

21/15/9

Modify the HSPU by doing 35/25/15 regular pushups

Option 2: Christine

500m row
12 deadlifts (bodyweight)
21 box jumps

3 rounds

Option 3: Elizabeth

Cleans (full) (135/95)
Ring Dips

21/15/9

Modify the ring dips by doing 35/25/15 regular pushups

Choose one or more of the above.

No comments.

WOD Wed Dec 27, 2017

Part 1: Press 4×3

Short rest.

Then…

In 11 minutes, perform:

25 bench presses
35 box jumps
45 calorie row or bike
AMRAP burpees

Your score is the total burpees accomplished.

Choose your own weight on the bench press. Bodyweight for men and .75 bw for women is a good goal. It shouldn’t take more than a handful of sets and a couple of minutes to get the bench done. Modify accordingly.

Note your bench press weight when you write your score on the board.

Last done on Jan 10, 2017

No comments.

WOD Mon Dec 26, 2017

Part 1: Power Clean 1-1-1

Then…

Open 11.5

5 power cleans (145/100)
10 toes to bar
15 wallballs

AMRAP in 20 minutes

Modify the toes to bar by doing hanging knee raises.

No comments.

WOD Sat Dec 23, 2017

Option 1: 12 Days of Christmas

1 thruster
2 shoulder to overhead
3 hang power cleans
4 deadlifts
5 dips
6 wallballs
7 toes to bar
8 burpees
9 kb swings
10 pushups (or handstand pushups)
11 pullups
120 double unders (or 240 single unders)

Option 1: 155/105; 70/45 kb
Option 2: 115/75; 55/35 kb

Option 2: 12 Days of BenchFit

1 bench press
2 deadlifts
3 back squats
4 dips
5 strict pullups
6 box jumps
7 knees to elbows
8 pushups
9 cal row
10 hang power cleans
11 bench press
12 deadlifts

Choose your own weights. Use multiple bars if space allows.

No comments.

WOD Fri Dec 22, 2017

Open 15.5

Row (cals)
Thrusters

27/21/15/9

Option 1: 95/65
Option 2: 65/45

Or…

Open 16.5

Thrusters
Burpees over the bar

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

Option 1: 95/65
Option 2: 65/45

Modify the thrusters by using dumbbells or by doing wallballs.

You’re off ’til Tuesday. Get to the gym on Friday and earn it. Merry Christmas.

No comments.

Holiday Schedule

We will be closed on Monday, December 25. Merry Christmas!

Regular schedule on Tuesday December 26.

On Monday January 1, we will have Open Gym from 10am until 1pm. All other classes are cancelled.

Happy holidays from BHCF!

No comments.

WOD Thu Dec 21, 2017

Part 1: barbell warmup

Then…

CrossFit Baseline 2.0

45 cal row or bike
35 wallballs
25 toes to bar
15 burpee pullups
5 clean and jerks

Option 1: 165/115; full clean and jerk (squat clean to thruster ok); chest to bar pullups
Option 2: 135/95
Option 3: 95/65

Modify the toes to bar by doing hanging knee raises
Modify the burpee pullups by doing 15 burpees and 15 jumping pullups or ring rows

Then (optional)…

CrossFit Baseline

500m row
40 squats
30 situps
20 pushups
10 pullups

Then (optional)…

Open 12.1

Burpees

AMRAP in 7 minutes

Write down your time for the Baseline workout(s). We will do it a couple of times in 2018 to track progress.

No comments.

WOD Wed Dec 20, 2017

Part 1: Snatch 1-1-1

Full or power. Focus on form.

Then…

Option 1: Open 11.1

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

AMRAP in 10 minutes

Modify the DU by doing 25 lateral jumps over the barbell instead.

Option 2: Open 11.4

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

AMRAP in 10 minutes

Modify the OHS by reducing the weight. Modify the MU by omitting them.

Choose one or both.

No comments.

WOD Tue Dec 19, 2017

Part 1: Back Squat or Bench Press 3×5

Do as many reps as posssible (with good form) on the third set.

Or use this time to work on mobility.

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.

No comments.

WOD Mon Dec 18, 2017

Part 1: Clean and Jerk 1-1-1

Or practice the movements in the workout.

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 Fri Dec 15, 2017

Part 1: Overhead Squat 4×3

Or do a different squat variation.

Then…

Overhead Squats 4/8/12/16/20
Row 100m/200m/300m/400m/500m

Option 1: 95/65
Option 2: 75/55
Option 3: wallballs 5/10/15/20/25 instead of ohs

Then (optional)…

35 toes to bar in fewest sets possible

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

Modify by doing hanging knee raises.

No comments.

WOD Thu Dec 14, 2017

Part 1: Deadlift or Press 3×5

Then…

30 situps
30 deadlifts
30 situps
30 shoulder to overhead
30 situps

In that order.

Option 1: 185/125 deadlift; 95/65 shoulder to oh
Option 2: 135/95; 75/55
Option 1+: 225/155; 115/75

Combine options as desired.

No comments.

WOD Wed Dec 13, 2017

3 minutes max effort:

Calorie row
Calorie bike
KB swings
KB front-rack lunges (alternating r/l)
Pushups

Rest 2 minutes between exercises. Your score is the total reps accomplished.

The exercises may be done in any order.

On the lunges, you must lunge with both legs for one point.

Choose your own kb weight, and note that weight on the board.

No comments.