WOD Thu July 6, 2017

Part 1: Bench Press 1-1-1

Then…

Open 13.2

5 shoulder to overhead (115/75)
10 deadlifts (115/75)
15 box jumps (24/20)

AMRAP in 10 minutes

Or…

CrossFit Baseline

500m row
40 squats
30 situps
20 pushups
10 pullups

Or do both.

No comments.

WOD Wed July 5, 2017

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

Option 2: Annie

Double Unders
Situps

50/40/30/20/10

Modify the DU by doing 2x single unders

Option 3:

Double Unders 50/40/30/20/10
KB Swings 25/20/15/10/5
Situps 50/40/30/20/10

KB is 55/35

Modify the DU by doing 2x single unders

Do one or more of the above.

No comments.

WOD Tue July 4, 2017

Pete

51 toes to bar
10 clean and jerks (155/105)
51 wallballs
10 clean and jerks
51 burpees
10 clean and jerks
51 calorie row

We miss you, Pete.

Classes at 830am, 11am, noon, and 4pm. Happy Independence Day!

No comments.

WOD Mon July 3, 2017

Part 1: Back Squat 1-1-1

We haven’t done a one rep max back squat since December. Go as heavy as possible with good form.

If you don’t want go go heavy, do 3×5 with lighter weight instead.

Then…

Jackie

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

Normal schedule Monday, July 3.

Classes at 830am, 11am, noon, and 4pm on Tuesday, July 4.

No comments.

WOD Fri June 30, 2017

Part 1: Snatch 1-1-1

Then…

Power Snatches 1/2/3/4/5/6/7
Wallballs 3/6/9/12/15/18/21

Option 1: 95/65
Option 2: 75/55
Option 3: kb swings 3/6/9/12/15/18/21 instead of power snatch
Option 1+: 115/75 or more

Then (optional)…

15 cal bike
15 cal row
1 lap

In that order.

No comments.

WOD Thu June 29, 2017

Part 1: 500 single unders

For time. Cap of 7 minutes.

Then…

6 pullups
12 situps
18 walking lunges (total)
24 double unders
30 second plank

AMRAP in 20 minutes

Option 2: 10 ring rows instead of pullups; 2x single unders instead of DU
Option 1+: chest to bar pullups

No comments.

Holiday Schedule

Our Holiday schedule will be as follows:

Monday — regular schedule
Tuesday (July 4) — classes at 830am, 11am, noon, and 4pm — all other classes cancelled

Happy Independence Day!

No comments.

WOD Wed June 28, 2017

Part 1: Deadlift 3-3-3

Or just get warmed up for the workout.

Then…

CrossFit Open 11.2

9 deadlifts (155/100)
12 hand-release pushups
15 box jumps (24/20)

AMRAP in 15 minutes

No comments.

WOD Tue June 27, 2017

Part 1: Press or Bench press 3-3-3-3-3

Same as yesterday.

Then…

20 shoulder to overhead
15 knees to elbows
Laps

3 rounds

The laps portion is:

1 lap with 2 arm kb farmer carrry
2 laps with 1 arm farmer carry
3 laps with no farmer carry

Do one of the above for each round, in any order you desire. 6 laps for the entire workout.

Example: Ben does 1 lap with 2 kbs for the first round, 3 laps with no kbs for the second, and 2 laps with 1 kb for the third.

Option 1: 95/65; 55/35 kb
Option 2: 75/55; 35/25 kb; 25 situps instead of knees to elbows
Option 1+: 115/75; 70/45 kb

You may alternate arms as desired on the 2 laps with 1 kb round.

Use dumbbells if all the kbs are being used. Or go in heats.

No comments.

WOD Mon June 26, 2017

Part 1: Front Squat 3-3-3-3-3

Short rest between sets, no more than 90 seconds. Same weight all sets, as heavy as possible with good form and speed.

Then…

In 4 minutes, perform:

500m row
15 back squats
AMRAP burpees

3 rounds. Rest 4 minutes between rounds.

Your score is the total burpees accomplished.

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

You may squat from the racks if wish to do more weight than you can comfortably clean and get on your back.

No comments.

WOD Fri June 23, 2017

Part 1: Bench Press

Heavy or light, same as yesterday.

Then…

20 pullups
20 shoulder to overhead
20 pullups
20 deadlifts
20 pullups

3 burpees every time your hands come off the pullup bar (or your feet touch the ground) except at the end of a set.

Option 1: 135/95 (shoulder to overhead); 225/155 (deadlift)
Option 2: 95/65; 165/115

No comments.

WOD Thu June 22, 2017

Part 1: Squat

Back, front, or overhead. 3×5 if you want to go heavy. 5×3 pause squats if you want to go light. Or just work on squat form and mobility.

Then…

Double Tabata

In 4 minutes, perform max reps of each of the following, using a 40 seconds work / 20 seconds rest interval:

Wallballs
Calorie Row or Bike
Situps
Russian Twists

You can do the exercises in any order as long as you do 4 minutes of each.

Your score per exercise is the lowest reps in a 4 minute cycle.

Your total score is the sum of the lowest reps.

Example:

0-:40 — 14 wallballs
:40-1:00 — rest
1:00-1:40 — 13 wallballs
1:40-2:00 — rest
2:00-2:40 — 13 wallballs
2:40-3:00 — rest
3:00-3:40 — 10 wallballs
3:40-4:00 — rest

Ben’s score for the wallballs is 10, and at 4:00 on the clock he proceeds into:

4:00-4:40 — 22 situps
4:40-5:00 — rest
5:00-5:40 — 20 situps
5:40-6:00 — rest
6:00-6:40 — 21 situps
6:40-7:00 — rest
7:00-7:40 — 19 situps
7:40-8:00 rest

Ben’s score for the situps is 19.

Ben does the same thing on the bike from 8:00-12:00, with his lowest score being 10. He then finishes with Russian twists from 12:00-16:00, with his lowest score being 11.

Ben’s total score is 50 (10+19+10+11). Write this score on the board.

Exercises can be done in any order. For the Russian twists, the ball much touch both sides for one point.

No comments.

WOD Wed June 21, 2017

Part 1: Power Clean 1-1-1

Then…

Partner WOD

In teams of 2:

3 power cleans
5 box jumps
7 burpees

AMRAP in 16 minutes

Partners take turns doing complete rounds.

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

Guy/girl teams can use two barbells.

No comments.

WOD Tue June 20, 2017

Part 1: Press 2-2-2-2-2

Same drill.

Then…

10 toes to bar
30 double unders
2 laps

5 rounds

Option 2: hanging knee raises; 50 single unders

No comments.

WOD Mon June 19, 2017

Part 1: Front Squat 2-2-2-2-2

Same weight all 5 sets, unless it’s too easy or too hard, in which case adjust. Short rest periods between sets, no more than 90 seconds.

Then…

10 pushups
20 squats
10 kb swings

AMRAP in 14 minutes. Cap of 8 rounds. If you get 8 rounds, write you time on the board.

Option 1: 55/35
Option 2: 35/25
Option 1+: 70/45

No comments.

WOD Fri June 16, 2017

Part 1: Overhead Squat

Go heavy, or just use light weight and practice mobility, with just a PVC if necessary.

Then…

Nancy

400m run
15 overhead squats (95/65)

5 rounds

Option 2: 75/55
Option 3: 10 kb swings and 10 kb goblet squats per round instead of OHS

Modify by reducing the weight and/or the rounds.

Modify the run by rowing 450m per round.

No comments.

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No comments.

WOD Thu June 15, 2017

Part 1: Deadlift 2-2-2-2-2

Just like the last couple of days.

Or use light weight and focus on technique.

Then…

Toes to Bar
Deadlifts

1-10

Omit the last round of deadlifts. The workout is over after the round of 10 toes to bar.

Option 1: 185/125
Option 2: 135/95; hanging knee raises instead of toes to bar
Option 1+: 245/165

Then (optional)…

3 minutes max calorie row

No comments.

WOD Wed June 14, 2017

Part 1: Bench Press 2-2-2-2-2

Heavy enough to be challenging, but there should be no risk of failure. Same weight all 5 sets, unless it’s too easy or too hard, in which case adjust. Short rest periods between sets, no more than 90 seconds.

Then…

16 shoulder to overhead
20 lateral jumps over the barbell (total)
20 Russian twists (total)
14 alternating back-rack lunges (total)

AMRAP in 14 minutes

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

No comments.

WOD Tue June 13, 2017

Part 1: Back Squat 2-2-2-2-2

Heavy enough to be challenging, but there should be no risk of failure. Same weight all 5 sets, unless it’s too easy or too hard, in which case adjust. Short rest periods between sets, no more than 90 seconds.

Or use this time to work on front squat technique with light sets of pause squats.

Then…

15 front squats
20 pullups
3 laps
15 front squats
20 pullups
500m row
15 front squats
20 pullups
25 calories bike

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

The run/row/bike may be done in any order. Coordinate with those in the same class to make sure the bike or rower will be available when you want it. Stagger start or do in heats if necessary.

Modify by doing all row or all run.

Modify the pullups by doing ring rows.

No comments.