WOD Mon Feb 12, 2018

Part 1: Clean and Jerk 1-1-1

Then…

6 clean and jerks
25 pullups
9 clean and jerks
50 pushups
12 clean and jerks
75 situps
15 clean and jerks
100 squats

Option 1: 115/75
Option 2: 95/65
Option 1+: 135/95

Modify by doing 2x kb swings instead of clean and jerks. Modify by reducing the bodyweight reps to 15/30/45/60.

Then (optional)…

Open 18.zero

Dumbbell Snatches (50/35) (alternating r/l)
Burpees

21/15/9

No comments.

The Open!

The CrossFit Open is once again upon us!

This will be the 8th year of doing the Open at Black Hills CrossFit. The workouts may have changed over the years, but the fun, the challenges, the camaraderie, and the community hasn’t. It’s still the best five weeks of the year at the gym.

For those who are new to this … the Open is the first round of the CrossFit Games. It’s a five-week, worldwide qualifier tournament. The top performers in the Open will qualify for Regionals. The top performers at Regionals will qualify for the CrossFit Games.

None of us are going to qualify for anything, so don’t worry about your skill or fitness level. Even if you’re new to CrossFit, you can still have a great time during the Open.

Each week a different workout will be announced. You will have until Monday of the following week to perform the workout with a judge and submit your score. If you want to formally be part of the competition you’ll need to sign up at games.crossfit.com and pay the $20 entry fee to CrossFit HQ. This will allow you to track your scores and compare them to others across the world. If you just want to do our internal BHCF Open, there’s no need to pay any money or register with HQ, but be sure to write your name down on the signup list at the gym.

The workouts are usually pretty tough, but all will have both RX and Scaled versions so that everyone is able to participate. The challenge of the Open is one of the best parts about it. The workouts – and the environment you perform them in – will push you to accomplish things you didn’t think you could accomplish. There’s nothing quite as exciting as seeing someone get a PR during an Open workout.

Our Friday workout during the Open will be that week’s Open WOD. You can perform it during any class, or as a group at 6pm on Friday night. We will also run heats for the Open workout on Saturdays. Coaches will be available to judge your performance if you’re competing in the official Open and/or the BHCF Open, but if you don’t want to compete, you’re still welcome to do the workout without a judge.

We would encourage everyone to compete, though. It’s challenging but fun, and there’s nothing like the camaraderie and community that you see at BHCF during the Open. Like we said above, it’s the best five weeks of the year. And the Saturday after the last workout we will have our annual post-Open BBQ/potluck. Hopefully by then the weather will be nice and we can celebrate our accomplishments with our friends and fellow competitors.

This year we will be doing our internal BHCF Open a little differently. Instead of dividing into four teams, every week we are going to have different groups competing. For instance, the 530am class versus the 830am class. More on that later. It’s going to be a lot of fun. For now, just get signed up!

Let any coach know if you have any questions!

No comments.

WOD Fri Feb 9, 2018

Part 1: Overhead Squat 3×3

Go heavy, or stay light and focus on form and mobility.

Then…

6 overhead squats
10 pushups
8 front rack lunges (total) (alternate r/l)
24 double unders

AMRAP in 14 minutes. Cap of 7 rounds.

Option 1: 75/55
Option 2: 45/35
Option 3: 15 air squats; 20 walking lunges; 50 single unders
Option 1+: 95/65; unbroken DU

Then…

If you haven’t already, do the optional WOD.

No comments.

WOD Thu Feb 8, 2018

Part 1: Deadlift 5-4-3-2-1

Add weight each set, if form allows.

Then…

EMOM, for 10 minutes:

4 deadlifts
AMRAP burpees over the bar (even minutes) / situps (odd minutes)

Rest 1 minute between rounds.

Your score is the total AMRAP reps accomplished.

You may begin with the burpees or situps as long as you alternate in each subsequent round.

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

No comments.

WOD Wed Feb 7, 2018

Cal Row or Bike 5/10/15/20/25/30/35
Wallballs 3/6/9/12/15/18/21
Toes to Bar 2/4/6/8/10/12/14

AMRAP in 20 minutes. Cap of 7 rounds.

Option 2: hanging knee raises
Option 1+: heavy walllball

No comments.

WOD Tue Feb 6, 2018

Part 1: Push Press or Push Jerk 3×1

Go heavy, or practice technique and get warmed up for the workout.

Then…

3 strict presses
5 push presses
7 shoulder to overhead
15 box jumps

4 rounds

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

No comments.

WOD Mon Feb 5, 2018

Part 1: Clean or Hang Clean 1-1-1

Full or power. Go heavy, or use this time to practice the movements in the workout.

Then…

Hang Power Cleans
Back Squats
Pullups

21/18/15

AMRAP in 12 minutes. Cap of 3 rounds.

Option 1: 95/65
Option 2: 75/55
Option 3: kb swings; kb goblet squats; ring rows
Option 1: 115/75; chest to bar pullups

The weight should be relatively light. Choose accordingly.

Then (optional)…

In 5 mins:

500m/450m row
25 burpees
AMRAP cal bike

No comments.

WOD Fri Feb 2, 2018

Part 1: Snatch 3×1

Full or power, focus on form.

Then…

KB Swings 30/20/10
Pushups 35/25/15
Toes to Bar 20/15/10

Choose your own kb weight.

Option 2: hanging knee raises
Option 1+: hang power snatch 20/15/10 instead of kb swings; handstand pushups 20/15/10 instead of pushups

Then (optional)…

20 ring rows
30 Russian twists (total) (20/14)
40 mountain climbers (total)

3 rounds

No comments.

WOD Thu Feb 1, 2018

Part 1: Thruster 1-1-1

Focus on technique and mobility. Only go heavy if good form is maintained.

Or use this time to front squat.

Then…

20/16 cal row or bike
20 shoulder to overhead
20/16 cals
20 front squats
20/16 cals
20 thrusters
20/16 cals

Option 1: 95/65
Option 2: 75/55
Option 3: 45/35
Option 1+: 115/75

No comments.

WOD Wed Jan 31, 2018

Part 1: Press or Bench Press 5×8

30 seconds rest between sets. Use light to moderate weight and adjust as necessary.

Then…

Box Jumps 5/10/15/20/25
Situps 10/20/30/40/50
Pullups 5/10/15/20/25

AMRAP in 16 minutes. Cap of 5 rounds.

Option 2: ring rows

Step ups are encouraged. Jump if you wish, but no rebounding after the round of 15.

No comments.

WOD Tue Jan 30, 2018

Part 1: Power Clean 1-1-1

Then…

In 11 minutes, perform:

1000m row
30 power cleans
AMRAP double unders

Cap of 250 double unders. If you get 250, write your time on the board.

Option 1: 135/95
Option 2: 95/65
Option 3: 50 kb swings instead of power cleans; single unders (cap of 500)
Option 1+: 155/105

No comments.

WOD Mon Jan 29, 2018

Part 1: Back Squat 5-4-3-2-1

Add weight each set.

Then…

Wallballs
Burpees

20/10/5/10/20

Choose your own wallball weight.

Then (optional)…

25 pullups
20 cals
15 toes to bar

Option 2: jumping pullups; hanging knee raises
Option 1+: strict pullups

No comments.

WOD Fri Jan 26, 2018

Part 1: Bench Press or Deadlift 1-1-1

It’s a good day for a PR.

Then…

20/16 cal row or bike
20 bench presses
20/16 cal
20 deadlifts
20/16 cal

Option 1: 135/85 bench; 185/125 deadlift
Option 2: 95/55 bench; 135/95 deadlift
Option 1+: 185/115 bench; 255/165 deadlift

Combine options and modify weight as desired.

Do this workout in heats so that everyone has a spotter and two barbells.

Then (optional)…

3×10 dumbbell bicep curls

No comments.

WOD Thu Jan 25, 2018

Part 1: double under practice/warmup

Then…

1 minute max wallballs
1 minute rest
1 minute max situps
1 minute rest
1 minute max double unders
1 minute rest
1 minute max overhead walking lunges
1 minute rest

3 rounds

You may perform the exercises in any order, but each round must be the same.

Option 2: single unders
Option 1+: heavy wallball

This workout is scored Tabata style — you record your LOWEST score for each exercise. For example, if you get 20 wallballs in the first round, 17 in the second, and 11 in the third, your score for the wallballs is 11.

Add the lowest scores for each exercise for your total score.

For the lunges, you get one point for each individual lunge.

No comments.

WOD Wed Jan 24, 2018

Part 1: Clean and Jerk 1-1-1

Part 2: 30 second AMRAP hang power clean

Use a light to moderate weight — something that allows you to go the full time unbroken. Focus on form.

Then…

Clean and Jerk 10/8/6/4/2/1
Toes to Bar 3/6/9/12/15/18

AMRAP in 10 minutes. Cap of 6 rounds.

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

No comments.

WOD Tue Jan 23, 2018

Part 1: Press 5×3

Or use this time to practice handstand pushups or their modifications, such as pike hspu, handstand holds against the wall, or wallclimbs.

Then…

10 pushups
10 box jumps
200m row

AMRAP in 15 minutes

Option 1+: first 5 rounds are 5 hspu per round instead of 10 pushups; then switch to 10 pushups

No comments.

WOD Mon Jan 22, 2018

Part 1: Back Squat 4×3

Short rest between sets. Focus on form and speed.

Then…

12 front squats
12 burpee pullups

4 rounds

Option 1: 95/65
Option 2: 75/55
Option 1+: 135/95; chest to bar pullups

Then (optional)…

40 situps
30 kb swings
20 cal row or bike

Choose your own kb weight.

Modify by doing GHD situps. Talk to the trainer before doing 40 GHD situps.

No comments.

This Weekend’s Schedule

Saturday January 20

Olympic Weightlifting Seminar with Cal Strength lifters Rob Blackwell and Jordan Weichers.

Gym opens at 830am. Seminar begins at 9am and ends at 5pm.

No Open Gym.

Sunday January 21

Open Gym from 10am – noon.

No comments.

WOD Fri Jan 19, 2018

Part 1: Clean 1-1-1

Full or power. Focus on technique.

Part 2: EMOM for 5 minutes

3 position clean

As heavy as possible with good form.

Then…

10 power cleans
20 wallballs
30 cal row or bike
20 wallballs
10 power cleans

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

Schedule update…

We will be closed on Saturday, but there will be Open Gym on Sunday from 10am – noon. Be there.

No comments.